How to turn your salad into a filling meal
Do you enjoy getting the salad bar for lunch? Salads are a great way to fit many nutritious ingredients into a tasty dish that won’t have you feeling weighed down for the remainder of the day. However, some people often find they’re left feeling hungry shortly after and wonder “how can this be?” Yes, the greens are a great source of nutrients and fiber, and the typical grilled chicken topping does provide lean protein, but if you’re omitting the starch from this balanced meal, your blood sugar may be taking a dip after the meal which signals to the body to produce hunger hormones so that you seek out more food. To prevent this occurrence, focus on fitting in the right balance of nutrients. With so many options on a salad bar, you can vary up your toppings everyday and still get that balance your body needs. Follow the steps below to lead you to a filling and long-lasting lunch from the salad bar!
1. Pick your greens and veggies. When we use The Plate Method as a guide for balance at meals, we aim to fill at least half our plate with low-starch veggies. This includes most veggies except potato, corn and peas. Pile on at least 2-3 cups of greens and your choice of veggies.
2. Pick 3-4 oz protein to add in next. Protein in a salad helps to satisfy and satiate over the next few hours. Stick to grilled, roasted, baked, broiled or boiled animal proteins such as chicken, turkey, salmon or tuna. Three to four ounces of animal protein will be about the size of the palm of your hand without fingers attached and can be used as a visual reference. For vegetarian choices, opt for natural cheese like cheddar, provolone, swiss, or mozzarella, and/or beans, such as chickpea, black beans, kidney beans, pinto beans or edamame, or even tofu.
3. Add your fiber-containing starch. You can choose fruit, grains (preferably whole grains) or starchy vegetables like corn, peas or potato. Depending on your nutritional needs, you will need between ½ cup – ¾ cup starch for this meal. The size of your clenched fist is roughly 1 cup for visual reference.
4. Add your fats. Keep total fats to 2 tbsp max. Fats include oil-based dressings, nuts, or seeds. If you’re using a light dressing, lemon juice or plain vinegar to dress your salad, you will have a greater allowance for nuts and seeds. If you’re using a creamy or oil-based dressing, and you would also like to include 1 tbsp of nuts or seeds, limit dressing to 1 Tbsp, which is about the size of your thumb or a poker chip as a visual reference for dry or liquid measurement.
Salads don’t have to be boring or tasteless! Research new salad recipes or create your own recipes using themes like Asian, Fiesta, Greek, or Harvest concepts to keep flavors varied, new and interesting.
Build your salad choosing options from each column below.
