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Just because a person is eating a salad does not mean that they are necessarily eating healthy.

It is important to see if the salad that is being served is high on nutrients and has enjoyable things inside it that are also low on calories, or if the salad is loaded with fatty, high calorie additions and dressings.

The best way to create a healthy and essentially better salad is to include things such as darker-colored greens, like spinach, romaine lettuce and chicory, which all tend to have large doses of important nutrients and phytochemicals.

Another good addition to the salad is fruits and vegetables that are rich in nutrients, such as kidney beans, carrots, broccoli and tomatoes.

Once the base of the salad is completed, it is now important to see what will be added to enrich the taste. It is best to avoid fatty ingredients like croutons and cheese, even though they taste great.

It is also crucial to avoid pouring large amounts of very fatty and unhealthy dressing all over the salad, because it defeats the entire purpose of preparing a healthy salad.

If you follow these rules, eating salads on a regular basis will not only add needed nutrition to your diet, but will also keep you and your diet low on fat as well.

Diets that include a lot of vegetables and fruits and other foods that are high in fiber and low in calories, tend to keep off the pounds best.

Salad dressings do taste great, but often do not help the cause of trying to lose weight.

There are two kinds of salad dressings, creamy and vinaigrettes.

The creamy ones are based on sour cream, mayonnaise, buttermilk, heavy cream or yogurt, while the vinaigrettes are based on oil and vinegar.

Obviously, the oil-and-vinegar based ones are healthier.

Studies have shown that women who use oil-and-vinegar salad dressing frequently (which is at least five times a week), have a 50 percent lower risk of fatal coronary artery disease than those who rarely eat this type of dressing.

Another very important thing to remember is that no matter what kind of dressing one prefers to use, it is essential to remember that portions are very important. Keep the servings down to a minimum and do not soak the salad in the dressing.

Keep the serving per salad at two tablespoons or less and this will be a good start to a healthy diet and new healthier habits when eating salads.

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