Is Your Salad Healthy According to Dietitians?
Is Your Salad Healthy According to Dietitians?When it comes to salads, it’s important to know what makes them healthy. According to dietitians, not all salads are created equal.
Salads can be delicious and nutrient-dense. However, if they aren’t properly prepared or contain the wrong ingredients, they can be detrimental to your health.
Fruits and Vegetables
If you’re looking for a healthy way to make a salad, dietitians say it’s best to add vegetables and fruits. They are low in calories, fat and sodium but packed with vitamins and minerals.
Fruits and vegetables are loaded with phytochemicals, which are antioxidants that can help prevent cancer and other diseases. Antioxidants are also good for your heart health as they help to reduce cholesterol levels.
A diet rich in fruits and vegetables has been shown to reduce the risk of heart disease, stroke and high blood pressure, as well as improve digestion and protect against eye problems.
They’re also a great source of fibre, B vitamins and magnesium. You can also include wholegrains like quinoa, bulgur wheat, pearl parley or couscous to keep you feeling fuller for longer.
Grains
According to dietitians, grains are a healthy part of a well-balanced diet. They provide fiber, protein, vitamin and minerals. Grains also can lower your risk of heart disease and stroke.
They’re a good source of fiber, which helps regulate bowel movements and reduces cholesterol levels. They also contain vitamins, minerals and antioxidants.
Many whole grain products, such as brown rice, quinoa and barley, are available in the grocery store. But you should know that a lot of these grains have been “pearled.” This means they’ve had their bran and germ removed, making them less nutritious than they originally were.
Legumes
Legumes are an important source of protein, dietary fiber and carbohydrates. They’re also rich in a variety of vitamins and minerals.
There are many varieties of legumes to choose from, including black beans, lima beans, lentils, soybeans and peas. Some of these are eaten fresh and others, such as snow peas, are dried and soaked to make them easier to digest.
If you’re new to eating legumes, start with smaller beans and lentils. They may take a little time to digest but your body will adjust as you introduce them to your diet.
Seeds
If you are looking to add a little flavour and nutrition to your salads, HFG senior nutritionist Rose Carr recommends using seeds. Seeds are tiny powerhouses of healthy energy, good carbs, protein and fiber.
They also contain a variety of vitamins, minerals and antioxidants. They help you meet all your daily nutrition requirements, correct deficiencies and keep your body in good sip shape.
Dietitians suggest eating a handful of seeds each day. They are rich in healthy fats, fibre and phytonutrients, which help reduce your risk of heart disease and diabetes.
Dressings
According to dietitians, dressings can help you add flavor and texture to your salad. They also can boost the nutritional value of your meal.
They can be made from oils, vinegars and fruits juices. They may contain herbs and spices, salt, pepper, sugar or mustard.
Vinaigrette and mayonnaise dressings are most common.
Balsamic vinegar is a great option, but you can also use apple cider or wine vinegar.
There are many different types of herbs and spices you can add to your vinaigrette, such as garlic and onions. These can be added in the quantities you prefer.