Mix-and-Match Salads (continued)

 

Go for Good Fats

The foods below contain monunsaturated and polyunsaturated fats that are good for heart health and do not raise blood sugar -- a double dose of health benefits for people with diabetes. Fat helps provide a feeling of fullness, so it will also make your healthy salad more satisfying. If you are looking to lose weight, watch portion size (aim for a small handful of one of these foods) since these foods are more concentrated sources of calories.

healthy saladGroup Four: Good Fats
Avocado slices
Olives (high in sodium, so limit)
Almonds
Walnuts
Pecans
Sunflower seeds
Pumpkin seeds
Pine nuts

Salad Dressings
With so many different flavors from these four food groups, you don't need to drench your salad in dressing. Read labels and check carbohydrate content and ingredients on dressing. A simple addition of olive oil and balsamic vinegar (or lemon juice), along with your favorite low-sodium seasonings, can make a great healthy salad dressing.

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Last Modified Date: June 17, 2013

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