The 5 secrets of a he althy salad

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The 5 secrets of a he althy salad
The 5 secrets of a he althy salad


Salad does not necessarily mean a he althy and dietary dish. We don't realize how our favorite salad or the one ordered in a restaurant where we don't know exactly how it was prepared and what it contains, can harm our waistline and our he alth.

For a salad to be useful, it must meet 5 basic requirements.

1. Use a he althy foundation

You can use the whole variety of dark green leafy vegetables to make your salad even he althier than ever. For the base, put lettuce, spinach, kale, iceberg lettuce, or anything else as long as it's leafy and green in color.

Approximately 2 cups of chopped green leafy vegetables equals only 20 calories.

2. Use as many vegetables as possible

Now is the time to unleash your creativity. Mix in carrots, celery, artichokes, tomatoes, Brussels sprouts, cucumbers, onions, or green beans. If he althy vegetables are the main ingredient of your salad, it will be more he althy than if you used pasta or meat as the main component, for example.

3. Supplement with protein

That meat should not take center stage in the salad does not mean that it should not be present. The absorption of carbohydrates and fats becomes much better in the company of proteins. Plus, this way you have more energy and feel fuller for longer, and you'll stay away from high-calorie snacks that are hard to resist when you're hungry like a wolf.

If you don't want to add animal protein to your salad, there are great plant-based substitutes that not only vegetarians need. These are edamame, beans, nuts, chickpeas, tofu, salmon (or fish of choice), shrimp, boiled eggs.

4. Enjoy some extras

Don't miss out on your favorite croutons, creamy guacamole, or sweet thinly sliced ​​strawberries (a great addition to fresh spinach salads!). The important thing is not to overdo it with the quantity, respectively with the calories. Remember not to exceed more than 2 tablespoons of your favorite toppings.

5. Don't skip the dressing

Many people don't know that it is the dressing that can ruin the dietary nature of the salad. Many dressings contain caloric bases, such as mayonnaise, which can cheat you. So you think you're eating a diet salad, which may turn out to have more calories than a sandwich.

Make yourself a diet and he althy dressing from:

  • 1 cup low-fat yogurt
  • ¼ finely chopped coriander leaves
  • 1 tablespoon lemon juice, fresh
  • s alt and pepper
  • seasonings of choice

There are only 5 calories in 1 tablespoon of this dressing.

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