PUBLISHED 05/07/2008
A well-assembled salad has everything your body needs to recover from a hard run: carbs to restock glycogen stores, protein to repair tissue damage, vitamins and minerals to boost your immune system, and antioxidants to help fight inflammation in sore muscles. To get the most out of your salad bowl, keep these simple swaps in mind.
Salad Greens
OUT: Iceberg lettuce
IN: Dark green and red "greens"
Dark, colorful greens have the same number of calories as iceberg but are higher in lutein and zeaxanthin--antioxidants that help protect your eyes.
MIX + MATCH: 1 to 2 cups of romaine lettuce, baby spinach, arugula, radicchio, mache, Napa cabbage, red cabbage, red-leaf lettuce
Vegetables
OUT: Anything marinated in oil
IN: Anything raw or lightly steamed
Marinated veggies, such as artichoke hearts, are swimming in oil and add unnecessary fat and calories, while fresh vegetables are high in vitamins and have only 20 calories per 1/2 cup.
MIX + MATCH: 1 1/2 cups of asparagus, broccoli, sweet peppers, radishes, snap peas, carrots, cucumbers, mushrooms, snow peas
Protein
OUT: Fried or breaded foods
IN: Lean meat or fish
After a tough run, you need protein to help rebuild muscle fibers. Choose lean meat or fish that's been broiled, grilled, or baked. Leftovers and canned protein also make perfect salad additions.
MIX + MATCH: 3/4 to 1 cup hard-boiled eggs or egg whites, leftover grilled or roasted chicken or turkey, lean beef, canned tuna and salmon, canned beans
Toppings
OUT: Crumbled bacon
IN: Avocado, nuts, fruit, cheese
Avoid the saturated fat in bacon and opt for healthy fats in avocado, nuts, and seeds. Dried fruit provides vitamins and fiber, while cheese is high in calcium.
MIX + MATCH: 1/4 to no more than 1/2 cup of avocado, olives, feta, goat, or Parmesan cheese, dried cranberries, raisins, sunflower seeds, nuts
Dressing
OUT: Fat-free dressing
IN: Oil-and-vinegar combinations
The fat in dressing helps boost absorption of phytonutrients in greens and vegetables. Choose oil and vinegar combos--they have half the calories of creamy kinds.
MIX + MATCH: Two tablespoons of dressing with olive, canola, walnut, or flaxseed oil. Or cut calories in creamy dressing by diluting it with rice vinegar.
Add to your cart: Strawberries
These bright red berries get their color from anthocyanins, a group of antioxidants that have been shown to lessen inflammation and ward off muscle soreness. Slice them into cereal, blend into a smoothie, or add them to a salad.
