14 Ingredients for a Skinnier Salad

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14 Ingredients for a Skinnier Salad

  • AVOCADO
    High in monounsaturated fat (the good kind), avocados are low in saturated fat and they’re cholesterol free. How much: 1/4 cup, or a few slices
  • SALAD DRESSING
    Use a low-calorie, low-fat, or nonfat dressing. How much: 2 tablespoons
  • EGG
    Eggs are packed with protein. How much: Half of a hard-boiled egg
  • NUTS
    Although high in fat, nuts are chock-full of protein, fiber, and minerals. Try walnuts, almonds, and cashews. How much: 1 tablespoon
  • MUSHROOMS
    They boost the immune system and contain folate and selenium, an antioxidant that may help prevent certain cancers. How much: 1/4 cup
  • CHEESE
    Low-fat or nonfat cheese is a great source of protein as well as bone-building calcium. Try the low-fat cheddar or feta variety. Both are flavorful, so a little goes a long way. How much: 1/4 cup
  • CARROTS
    They’re rich in beta-carotene, an antioxidant that may protect against heart disease and cancer. How much: 1/4 cup, shredded or sliced, or 5 to 6 baby carrots
  • BELL PEPPERS
    They’re bursting with vitamins A and C. If you consume just one raw red pepper, you can meet your daily requirements for both vitamins. How much: 1/4 cup
  • BROCCOLI AND CAULIFLOWER
    Cruciferous vegetables like these contain fiber, vitamin C, and phytochemicals — natural plant compounds that may guard against cancer. How much: 1/3 cup
  • PROTEIN
    Lean chicken breast and tofu are great, low-fat sources of protein. How much: Three ounces, about the size of your palm or a deck of cards
  • DRIED CRANBERRIES
    Rich in vitamin C, they may protect against urinary tract infections. Skip the dried fruit if you’re watching your sugar intake, however. How much: 2 tablespoons
  • LETTUCE
    The darker the leaf, the more nutrients it contains. So steer clear of iceberg lettuce and go for mixed field greens, romaine, or spinach. How much: 1 cup
  • TOMATOES
    They contain vitamins A and C and lycopene, which may protect against prostate and colon cancers and, possibly, heart disease. How much: 1/3 cup
  • BEANS
    Chickpeas, kidney beans, and black beans are packed with folate, protein, and fiber. How much: 1/3 cup
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