Many people choose salads when they go out for lunch or dinner because they’re trying to be healthy. Eating well isn’t as simple as ordering a salad, though, because many restaurants serve salads that are loaded with unhealthy toppings. Salads that are topped with deep-fried toppings (such as crispy chicken, tortilla strips, or fried wontons), creamy salad dressings (such as ranch and blue cheese), mayo (often found in tuna and chicken salad), or bacon are usually not the healthiest items on the menu. It’s okay to eat these kinds of salads sometimes, just don’t choose them for the “health benefits”.

Salads CAN be very healthy, though, and are often a great choice for girls with PCOS.  Eating salads is an easy way to fill up with PCOS-friendly nutrients such as protein, fiber, and healthy fats. When you’re making or ordering a salad, look for ingredients that will give you the nutrients you need to feel full and stay healthy. Veggies such as lettuce, carrots, broccoli, cauliflower, mushroom, peppers, tomatoes, or cucumbers are great sources of fiber. Top your salad with grilled chicken, tuna, deli turkey, tofu, eggs, chick peas, edamame, or hummus for added protein. The healthy fat found in nuts, sliced avocado, or oil-based salad dressings can make your salad extra heart-healthy. Make your own healthy salad dressing by mixing 1 tablespoon of olive oil with 1 tablespoon of balsamic vinaigrette, 1/8 teaspoon Dijon mustard, and a dash of dried oregano, salt, and pepper.

-Nutritionist Kendrin