Whether a salad is a healthy choice or not, entirely depends on what you put in to those greens. The appropriate toppings can make up a fulfilling meal that is packed with minerals, proteins, vitamins, healthy fats along with smart carbs. But there are ingredients that contain extra calories and sugar. With excellent choices, you can toss a salad that’s appetizing as well as nutritious.
Here are some best and worst salads you must know for your good health:
Best: Use Olive Oil and Vinegar in Salads
Try your hand in making your own dressing, and you just end up eating unhealthy stuff. Bring in use the olive oil that contains heart-healthy unsaturated fat. Whip with lemon or lime juice. You can also add a little mustard or honey for the taste, and sprinkle with salt and black pepper.
Worst: Salad that is prepared with Creamy Dressing
Dressings that include blue cheese, ranch etc. are counted among those that contain higher calories, harmful saturated fat along with sodium. Only 2-tablespoon serving of a blue cheese dressing packs on around 150 calories and 15 grams fat. And most of the people flood theirs more than a half cup. This results in a salad that can dish up more fat as compared to a cheeseburger with fries.
Best: Add Grilled Chicken or Fish to the Salad
Merely a salad of veggies alone won’t make you full for longer. You need protein to ward off yourn hunger. Protein takes a bit longer to digest, and thus makes you feel full for longer. Some good sources include chicken salmon, breast and shrimp.
Worst: Salad that is prepared with Fat-Free Dressing
Just for the tang, these are generally laden with additional sugar and sodium. Fat are known to turn the salads yummy and healthier. Your body requires some vitamins like A, D, E, and K. It has been found that the people get less antioxidants called carotenoids when they prefer salads with fat-free dressing.
Worst: Crispy Chicken Salad
A green salad with chicken might appear a healthy meal, but the metaphors like “crispy” and “crunchy” are a big No. These words indicate a breaded and deep-fried chicken which converts the health appearing salad into a calorie bomb. Furthermore, consuming loads of fried foods are associated with increasing your probability of falling prey to heart disease and type 2 diabetes.
Best: Kale or Spinach Salad
When it is about the leafy greens, darker is better. They hold the maximum nutrients. Kale and spinach are considered to possess 10 times more immune-boosting vitamins A and C as compared to the iceberg lettuce.
Worst: Dried Fruit, Candied Nuts
These sweet toppings are usually made with extra sugar and oil. For instance, an ounce of candied pecans hold a tablespoon of sugar and dried fruit contain less water and volume in contrast to the fresh.
Best: Use Fresh Fruit and Nuts
The fruit in the salad gives sweetness and antioxidants. The nuts provide you fiber, protein and healthy fat. This blend of nutrients makes your salad more fulfilling and healthy. It has been shown that that eating nuts on a regular basis can help keep away the heart disease and cancer.
Worst: Taco Salad
Some of the taco salad packs in more calories than a burrito. It is filled with extra-large portions of cheese, sour cream, ground beef and guacamole. Thus, is not good for health.
Best: Black Bean-and-Avocado Salad
You can relish the flavor of a taco salad without the extra calories by using black beans and avocado. The beans are a great source of disease-fighting antioxidants, and contain protein and fiber along with energy-boosting iron. Avocado gives creaminess and fiber to the salad and is considered to be a healthy option.
Worst: Iceberg Wedge Salad
This salad is quite common. But choose not to order one if aim to eat light. Ask for the blue cheese or ranch dressing and bacon crumbles as it contains 4 times the fat of a T-bone steak. It also does not contain adequate nutrients. Iceberg lettuce contains less vitamins and minerals as compared to most of the dark leafy greens.
Best: Salad Packed With Veggies
Include a blend of veggies to your salad for more nutrition and flavor. You can top these veggies with crunchy produce like cucumbers, carrots or broccoli and add a blow of color using the tomatoes, bell beets, peppers or red onion. If you have, then toss in the last night’s leftovers, like sweet potatoes or asparagus.
So, while eating salad, make sure you make wise salad choices. This will not only help you get essential nutrients but also will make you feel full for longer.