Are Salads Healthy?

Salads are popularly known as the dieter’s delight. Unfortunately a lot of salads that are often promoted as healthy might not be as healthy as they appear. Infact sometimes might even carry double the amount of calories than a bowl of pasta!  Its very easy to add calories to a dish but how do you make it equally easy to reduce them.

Healthy Salads

Salads (Cr/freedigital)

The secret to the calorie count of every salad is in the sauce.  Four signs that make salad fattening are : creamy dressing, red meat like bacon toppings, oily dressings and lastly cheese. Your next question would be how to choose a healthy salad from the menu without compromising on the flavour of it. We have a few answers explained for you right  here:

Combine fruits with vegetables for that extra flavour: Fruits contain natural sugar that adds flavour without burdening the salad with extra calories. It is also the best substitute for artificial sugar. Citrus fruits can be added to enhance the flavour and give it a tangy taste for more variety. Both fresh fruits and dried fruits add flavour, texture and nutritional benefit to the salad. This combination adds antioxidants, fiber, vitamins and minerals to your diet. Besides the reduced calories your body is getting the best of nutrition packed in one meal!

Salad doesn’t mean having lettuce: Vegetables like bell peppers, rocket leaves, cherry tomatoes, zucchini, onions not only are nutritious but they add a lot of colour to the otherwise boring green salad.  Wonder vegetables like the red and yellow bell peppers are good source of vitamin C, thiamine, vitamin B6, beta carotene, and folic acid. They are also known to have antioxidant qualities and protects against cancer.

Herbs: Add flavour with popular herbs like basil, oregano, thyme, rosemary, cinnamon, mint. Herbs contain unique anti-oxidants help equip our body to fight against germs, toxins and to boost immunity level. They have anti-inflammatory properties and helps improve health problems. Many unique compounds in the herbs have been found to reduce blood sugar levels in diabetics.

Chicken/fish: Substitute processed meat with leaner meat like fish and chicken. Red meat contains saturated fat, cholesterol that cause more harm than good to the body. Fish is a great option as it is a high protein, low fat meat which is packed with omega 3. Chicken is another lean protein option that can be added to your salad.

Things to Avoid in a salad:
Avoid  dressings with cream & extra cheese. Add a few shavings of parmesan cheese for flavour. Choose light dressing and not full fat. Ask for dressing on the side and add enough to give the salad the perfect flavour. Lastly avoiding going all out with olive oil as the dressing base. Remember oil has high calories the more you add the more fattening it is.

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