Building blocks of a perfect salad

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Greens: Every salad starts with a base of leafy greens, but there are lots of options out there! Light green lettuces like romaine or iceberg have the mildest flavor. Darker greens like spinach and kale are more nutrient dense, and have a stronger (sometimes bitter) flavor.

“Spring” or “baby” greens are darker greens that are picked when the plant is young, so they have a milder flavor. Try adding shredded cabbage or carrots to your greens for a little crunch, or arugula for a peppery taste. 

Vegetables: Carrots, celery, cucumber, bell pepper, broccoli, tomatoes, onion, mushrooms, etc, etc.—almost any vegetable can be tossed into a salad. Experiment with whatever you have in your fridge! 

Fruit: Fresh fruit adds a great burst of sweetness to any salad. Try chopped apples or pears for something mild and crunchy. Fresh berries, orange or grapefruit slices, pineapple, peaches, or grapes also make great additions. 

Protein: Adding protein can turn a side salad into a satisfying meal. Cooked chicken, steak, or fish make great additions. For a meatless salad, add hard-boiled egg or beans like chickpeas, lentils, or cannellini beans.

Grains: Adding grains can give your salad an extra boost of protein and fiber, and add a chewy texture to balance the crunch of fresh veggies. Try something a little different like quinoa, barley, buckwheat, farro, or wheat berries.

Flavor boosters: Just a little bit of these can go a long way toward adding texture or flavor to your salad:

• Nuts and seeds like almonds, walnuts, pecans, pepitas, sunflower seeds, sesame seeds, etc. add a nice crunch.
• Dried fruit adds a chewy texture and nice burst of sweetness. NOTE: be sure to measure out how much you add – Just 2 level tablespoons of dried fruit like raisins or cranberries contains about 15 grams of carbohydrates.
• Something briny such as olives, pickled banana peppers, or capers can add a savory flavor. NOTE: Leave these out or use sparingly if you are watching your sodium! Briny foods like this are made with a lot of salt.
• Cheese can add a variety of textures and flavors, depending on the type of cheese. Try grated parmesan, crumbled feta, goat cheese, blue cheese, shredded cheddar or mozzarella.

You can prep all of these ingredients ahead of time, and build a “DIY Salad Bar” in your own fridge! This is perfect for meal prepping, and makes it quick and easy to add more veggies to your meal plan. 

Need more salad inspiration? Browse our salad recipes! 

Dress it up!

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Most people turn to the bottle when it comes to dressing their salad, but salad dressing is incredibly easy to make at home.

Bottled dressings can be surprisingly high in sugar and sodium, as well as other fillers and preservatives. When you make your own, you can control what goes in (and what stays out!).

A basic vinaigrette consists of 3 parts oil, 1 part vinegar, and a pinch of salt and pepper. If you like a tangier dressing, or want to cut down on the fat, try 2 parts oil to 1 part vinegar.

Blend your salad dressing by whisking the ingredients together in a bowl, shaking in a jar with a tight-fitting lid, or blending in a blender or food processor. 

Here are some ideas for experimenting with your salad dressing:

Oil: Olive oil is the gold standard but other oils like canola, sunflower, or corn oil work just as well for a milder flavor. Nut oils like almond, pecan, or walnut oil add a nice nutty essence. 

Vinegar: Any vinegar can work here – balsamic, red wine, apple cider, or rice – or you could try another acid such as lemon, or another citrus juice. Try puréed berries for something sweeter. 

Other additions:

• Fresh or dried herbs like oregano, basil, thyme, or rosemary 
• Minced fresh onion or garlic, or onion or garlic powder
• Dijon mustard or mustard powder
• Grated parmesan cheese
• Blend in an avocado, silken tofu, or tahini for a creamy dressing without the cream
• To add a little sweetness, try a dash honey, agave, or maple syrup

Want more ideas? Try some of these salad dressing recipes:

Garlicky Cilantro Lime Dressing

Light Blue Cheese Dressing

Yogurt Mustard Dressing

Triple Citrus Vinaigrette

Avocado Lime Salad Dressing

Sesame Soy Vinaigrette

Raspberry Vinaigrette
 

Science tells us that sugar does not cause diabetes. Eating too much added sugars can mean missing out on healthy foods such as fruits and vegetables, and not getting enough essential vitamins and minerals. It’s also difficult to stay within a reasonable number of daily calories. A high calorie diet can result in weight gain, making it more difficult to manage your diabetes or prediabetes.

When you decrease the amount of added sugars in your diet, you may notice:

• It’s easier to maintain or lose weight
• Improved blood glucose levels
• Less processed foods that have no nutritional value in your diet
• Easier to include healthier foods like fruits, vegetables, and low-fat dairy

Having diabetes or prediabetes doesn’t mean you can’t indulge your sweet tooth now and then within a healthy eating plan. Check out these quick and easy tips, brought to you by Equal, about how you can reduce added sugars in your meal plan. 

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1. Swap your toast and jelly for a combination of healthy fats and protein, like an egg cracked into an avocado and baked. 

2. Use the bold flavors of extracts and spices to compensate for less sweetness. Sugar substitutes are also a great alternative. 

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3. Swap your bottled coffee for homemade, cold-brewed coffee so you can control how it’s sweetened. Bonus: one batch can last all week!

4. Look for salad dressings with 0-2 grams of sugar per serving, or make your own using oil and vinegar.

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5. Many full-calorie sodas contain lots of sugar in the form of high-fructose corn syrup. Try zero-calorie sparkling water instead.

6. Make your own smoothies instead of buying premade. Tasty tip: berries and melons are lower in carbs than other fruits and high in fiber.

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7. Use fruit to sweeten drinks like lemonade and iced tea.

8. Prepared pasta sauce can have a surprising amount of sugar. Whip up your own using canned tomatoes and fresh herbs. 

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9. Yogurt can have 15 grams of sugar or more per serving! Choose plain yogurt with 5 grams of sugar or less, then jazz it up with fresh fruit.

10. Use unsweetened applesauce in place of maple syrup on pancakes and waffles.

Quick and easy tips brought to you by Equal

Click here to view these tips in Spanish.
 

Hydration is an important part of staying healthy. More than half of our body weight comes from water—it’s found in all our cells, organs, and tissues, and our bodies can’t work without it. We lose water throughout the day through digestion, sweating, and even breathing. It’s important to replace water that is lost by drinking plenty of fluids, but with so many beverage options available, you might find yourself asking: What can I drink?

The best and easiest way for anyone to stay hydrated is to drink plain water! It is exactly what our bodies need, and doesn’t have any added sugar, calories, or sweeteners. It’s also easy to find and usually free!

Think outside the bottle

If you’re feeling a little bored with plain water, try some of these sugar- and calorie-free options:

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1. Infused water: Adding a few pieces of fresh fruit and/or herbs to your water can give it a hint of flavor without adding any sugar or calories. Get creative with fruit and herb combinations like blackberry and mint, watermelon and basil, or lavender and lemon. Or try something with a little kick like apples and cinnamon, peaches and ginger, or strawberry and jalapeno. (Most of the time adding fruit to water will not add any sugar or calories, unless you mash the fruit or eat the fruit after it has infused.)
2. Sparkling water: Sparkling water is a great change from sugary sodas when you are craving something bubbly. If plain sparkling water isn’t your cup of tea, you can infuse it just like plain water, or try any of the new flavored sparkling water options available in stores. Look for brands and flavors that have no added sugar or sweeteners, like La Croix.
3. Tea: If you think about it, tea is basically just infused water! Leave out the sugar, and tea is another great zero-calorie drink choice that can be enjoyed hot or cold. If you are sensitive to caffeine, look for decaf versions of black and green tea, or try a caffeine-free herbal tea like chamomile, rooibos, or peppermint. If you drink bottled tea, check the ingredients and look for options that have no added sugar or sweeteners. 
4. Coffee: Just like tea, plain black coffee has no calories or sugar. However, flavored coffees like lattes and many bottled coffees have lots of added milk and sugar. This can lead to a drink surprisingly high in calories and carbohydrates. Check the nutrition facts label on bottled coffee, and opt for plain coffee without any milk or sugar at the coffee shop. 

Drink These in Moderation

Some beverages like milk and fruit juice can also be part of a healthy diet, but should be consumed in moderation.

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Fruit juice: Whole fruit is best for getting more servings of fruit because it has fiber that helps you feel fuller, aids in digestion, and helps manage blood sugar. While 100% fruit juice does contain many of the vitamins and minerals found in whole fruit, it also contains a lot of sugar, which can cause your blood sugar to spike*. If you do choose fruit juice, make sure it is 100% fruit juice with no added sugar, and stick to small portions—1/2 cup or 4 ounces (usually the size of a kid’s juice box) is the recommended serving size.

1. *While fruit juice isn’t a great choice for hydration, it can be helpful for treating low blood sugar (hypoglycemia) since it can quickly raise blood sugar. 

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Milk: Milk is a great source of nutrients like protein, calcium, and vitamin D, which are important to promote bone strength. But milk also contains calories, carbohydrates, and sometimes saturated fat. Choose low- or nonfat milk without added flavor or sugar. If you prefer non-dairy milks, like soy or almond, look for unsweetened varieties. The recommended serving size for milk is 8 ounces—this contains 12 grams of carb, about 100 calories, and about a third of the calcium you need in a day. 

Avoid these

Any drinks with added sugar like sodas, sports drinks, energy drinks, fruit-flavored drinks, and sweetened tea and coffee are best avoided. The liquid sugar can cause spikes in blood sugar, and the added calories can contribute to weight gain. 

Diet drinks are a better choice than sugary drinks like soda, but should still be consumed in moderation

Diet drinks made with artificial sweeteners are more debatable—they do not contain sugar and can help with blood sugar and weight management ifthey are replacing sugary drinks in your diet. But ongoing research has found that diet drinks may have other harmful health effects, and may actually add to weight gain. Read more about artificial sweeteners here.

Alcoholic drinks can be enjoyed now and then, but there are many things to keep in mind if you have diabetes. Read more here.