9 Myths About Your Salad
Myth #5: Go for the Green.
Colorful, allvegetable salads offer goodforyou phytonutrients that aren't
available in greens. For instance, powerful antioxidants (anthocyanins) in
purplish vegetables such as eggplant help reduce heartdisease risk and improve
brain function. Radishes offer cancerfighting indoles; red tomatoes are the
ultimate in lycopene, linked to lower risk of heart disease and cancer.
Myth #6: Garbanzo Beans Give Me a Meal's Worth of Protein.
A ladleful (about 1/4 cup) provides roughly 4 grams of protein — not enough,
if that's the only protein you're having in that meal. You need .36 grams per
pound of body weight per day (so a 154pound woman needs about 55 grams of
protein daily). Get more by using 3/4 cup of beans — that's 11 grams of protein
— plus 1/4 cup of chopped egg (4 grams of protein) or 1/4 cup of shredded
cheese (7 grams of protein).
Myth #7: If I Add Bacon, I Might as Well Have Ordered a Burger.
Bacon won't ever win any health prizes — in fact, nutritionists consider it
a fat (and not a healthy fat!), as opposed to a meat. But it's not as bad as
you might think. One slice, about 1 tablespoon crumbled, has about the same
amount of fat as 2 tablespoons of feta or shredded cheese or 1 tablespoon of
sunflower seeds. Just make sure you keep other fats, such as croutons or creamy
dressing, out of your salad.
Myth #8: You Can't Get Food Poisoning from Salad like You Can from Beef or Chicken.
"Lettuce, sprouts, and tomatoes are some of the most common carriers of
salmonella, toxic strains of E. coli, and other harmful microbes," says
Christopher Braden, M.D., at the Centers for Disease Control in Atlanta. How do
they get into your salad? From the manure and contaminated water they're grown
in, from a dirty cutting board or knife, or from people touching the vegetables
without washing their hands. Not much you can do about it when you're out, but
at home, wash veggies under running water.