Many people eat salads every day in hopes that this is the path to a healthier lifestyle &/or losing weight, but they miss the mark – either they don’t feel full enough (leading to extra snackies) or they add a little too much froo froo & the salad isn’t as healthy as they thought it was.
So, what should be in your salad so that you get the best bang for your buck?
🥬Add your greens – the darker, the better for lettuce will get you your vitamin C, folic acid, & potassium. Leafy greens provide beta-carotene & antioxidants.
Pale lettuces like iceberg are higher in water content & low on nutrients
🥒Add crunch for some texture – celery (vitamin A), cucumber (vitamin C), purple cabbage (vitamins A & C & iron), alfalfa sprouts (antioxidants), sunflower or chia seeds (fiber & protein) are all good examples.
Croutons & tortilla strips tend to be higher in fat & sodium and low in nutrients.
🍅 Add color – red, orange, yellow, or green peppers (vitamins B1, C, B2, & B6 and folate), red onion (fiber & phytochemicals), tomatoes (fiber, vitamins A, C, & K, potassium, & manganese), avocado (over 20 vitamins & minerals, and heart-healthy fat), & red, purple, or yellow beets (folate) are all good choices.
🥚Add protein – black beans, garbanzo beans, or lentils (fiber), chicken or lean beef, salmon or tuna (omega-3 fatty acids), hard-boiled eggs, feta, blue, goat, parmesan, or mozzarella cheese (calcium & vitamin D).
Go minimal on the cheese because they’re high in saturated fat. Pair small amounts with other proteins.
🍓Fruit – apples or pears (vitamin C), strawberries, blueberries, raspberries, or blackberries (vitamin C & fiber) are all great choices.
Dried fruit is higher than sugar than fresh fruit. Opt for the fresh fruit when you can, go minimal on the dried fruit when necessary.
🍯If you use dressing, measure out a serving in a separate container & dip your fork into the container as needed instead mindlessly dumping it across the salad.
We’ve posted a great video on our UTrain Online YouTube channel called “How to: Make a Super Salad” for those of you interested.