Beware the salad fat trap!

by CHARLOTTE HARDING, femail.co.uk

If you're on a diet this summer there's one thing you'll find it almost impossible to avoid. Salad.

But don't assume that the salad you have so virtuously prepared is slimming. In fact some contain so much fat that you'd be better off eating a plate of chips.

The average woman trying to lose weight should be eating lunch and evening meals of around 400-500 calories. But, say nutritionists, there are several pitfalls that people fall into which can make some salads far more calorific than this.

No matter how healthy your ingredients, if you smother your salad in a high calorie dressing all your good intentions will be for nothing. For example, although olive oil is very good for your health, one tablespoon contains 100 calories alone. So pick and choose your dressings carefully.

Adding nuts to salads can also be a fat trap. Just one tablespoon of walnuts contains 170 calories, and a tablespoon of cashew nuts or sesame seeds 150.

So how do you make a salad nutritious, filling and slimming all at the same time?

Things have moved on from the days when one consisted of a few

pieces of insipid looking lettuce, a tasteless tomato and a couple of slices of ham.

The shops are now full of interesting ingredients that, combined, can make eating salads far more interesting - and satisfying - than ever before.

If possible, try to add a combination of protein - such as egg, seafood, poultry, lean meat, beans or low fat cheese - and unrefined carbohydrates, such as potatoes, brown rice and pasta - to traditional salad ingredients. Eating your salad with a slice of wholemeal bread is a good way of adding carbohydrates, and will help you feel more satisfied.

Seafood is naturally low in fat as is poultry once the skin has been removed. Both should be grilled rather than fried.

If you prefer cheese with your salad beware, some cheeses are far fattier than others. The best choices are cottage cheese, feta cheese and Edam. Goats cheese, Cheddar cheese and parmesan all contain a higher proportion of fat. Also beware of croutons. Just one tablespoon adds around 130 calories to your meal.

If you are stuck for inspiration for an interesting salad click on the link below for a collection of mouth-watering healthy recipes. Click on the links higher up this page for a guide to the healthiest salad dressings and a nutritional breakdown of several popular salads.

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