Tips for Healthier Summer Salads

1. Lighten up on the dressing – Regular mayonnaise or salad dressing contains about 900 calories per cup. Substitute lite mayo or mix half regular with half fat-free. Another option, substitute half the mayo with reduced fat sour cream or fat-free yogurt to reduce calories.
2. Use less dressing on your salad. Try cutting dressing by one-third to one-half.
3. Add more veggies to increase volume and more nutrition without the calories. In potato or pasta salad, reduce the potatoes or pasta by 10% to 20% and add more veggies like shredded carrots, chopped zucchini, cucumbers or celery.
4. Opt for the healthier oils – choose canola or olive oil when making or buying salad dressings.
5. Cut the salt and add herbs or other seasonings. Boost dry herb flavor by grinding with a mortar and pestle to release oils, and enhance flavor.
(Source: Food & Fitness Advisor, June 2009)

Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659