/11salad You Must Eat If You Want To Lose Weight
To stick to a healthy diet plan, one must ensure that the salads you eat have a perfect balance of essential nutrients like proteins, healthy fats, carbs, fiber, antioxidants this will help in giving your body the much needed nutrition. However, we often use many ingredients to amp up the taste without paying heed to the ingredients that can silently add on to our weight.
If you are on a healthy diet, then you must opt for low-fat and low-calorie salads like Sprouts salads, Bean salads with lean meat, Salmon Avocado salad, Turkey and Cottage Cheese salad, Fruit salad with low fat cream, Lentil and Tofu salad, Khimchi salad and the list goes on. In fact, there are thousands of things you can put together and make a hearty salad but what to add is the key to a healthy weight management.
According to Tanya S Kapoor, Nuts and seeds being high on antioxidants helps boost our immunity. Adding good protein in the form of chicken, fish, egg, tofu and paneer. Legumes can make a salad even better as it helps in strengthening our muscles. Adding good fat to our salad helps absorb nutrients even better from the raw vegetables. One can add avocado, olive oil, virgin coconut oil or lemon based homemade salad dressings to keep it healthy.
My Favorite Salad Is Called Horiatiki But You Probably Know It Simply As Greek Salad
Both of my parents immigrated to the US from Greece, and Greek salad was a staple at our dinner table. I can’t tell you how many times I snuck into the kitchen before dinner, stealing a few cucumbers from the horiatiki already sitting at the table as my mom or dad finished cooking.
Greek salad was almost always part of our meals, including on Thanksgiving and Christmas. Whenever I saw something different in our favorite red bowl usually one of those pre-washed supermarket salad bags I couldn’t help but feel disappointed.
Reap The Benefits Of Greens
With so many delicious vegetables and fruits to choose from, eating salad every day to lose weight provides numerous nutrients to keep you healthy. A salad consisting of leafy green vegetables supplies vitamins A, C and K, beta-carotene, calcium, folate and phytonutrients. Many of these compounds boast antioxidant properties and may help your immune system ward off disease and infection.
To get the maximum benefits from these nutrients, mix them up and include a variety of ingredients in your salad. The USDA Dietary Guidelines recommend skipping the iceberg lettuce and choosing darker-colored greens and brightly colored vegetables for the most nutrition.
For example, of the common types of lettuce you could use to form the base of your salad iceberg, green leaf, red leaf, romaine and butterhead romaine offers the most vitamin A, folic acid, potassium, beta-carotene and lutein, according to Colorado State University.
Butterhead lettuce contains the most iron per 100 grams. Red leaf lettuce is the winner for vitamin B6 and K, while green leaf lettuce has the most vitamin C, niacin and riboflavin. Red and dark leafy greens typically contain more antioxidants compared to lighter-colored greens.
Lettuce is not typically a stand-alone vegetable. You can add many other veggies and fruits to a salad for extra flavor and variety. Blueberries and apples, for instance, will increase the fiber, potassium and vitamin C content.
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Eating Only Salad Every Day Will Help Protect Your Heart
Are you concerned with your cardiovascular health? Does heart disease run in your family? If so, eating lots of salad could be the right move for you, according to nutritionist Jamie Hickey. “Romaine lettuce contains two key nutrients in significant levels that help to protect the heart muscle, folate and fiber,” he revealed. “High levels of folate have been shown to assist in the prevention of stroke and cardiovascular disease.” Plus romaine packs a great crunch. And who doesn’t want to follow at least some ways to make your heart healthier.
Romaine lettuce isn’t the only heart healthy food that you can find in a salad, either. For one, fish like salmon and tuna and seeds like flaxseeds and chia seeds are high in omega-3s, which are good for your heart, according to the Cleveland Clinic. Healthy nuts will also protect your ticker, as well as legumes like kidney, garbanzo, and pinto beans. And if you want to add a little sweetness to the mix, berries and fruits can both bring the flavor and boost your cardiovascular health.
You’ll Feel More Satiated If You Eat Only Salad Every Day
You might be tempted to think that salads are skimpy meals that will leave you hungry all the time. But if you’re balancing your ingredients properly, that’s simply not the case, according to Bonnie Balk, a registered dietitian. “Although you may not view salads as a ‘hearty meal,’ they can be more satiating than many other food choices,” she told The List. “Besides the vegetables, if your salad includes a protein and complex carbohydrate, it has the key nutrients that promote feelings of satiety and prevent you from overeating.” She stressed that portion control is essential, so don’t go crazy with the quinoa.
That satiated feeling is mostly thanks to our good friend, fiber. “Mainly, the fiber found in the vegetables, beans, and whole-grains , absorbs water and remains in the stomach longer, thereby creating a feeling of fullness,” Balk continued. “The more fiber-filled meals you have, in addition to protein and healthy carbohydrates, the less likely you are to overeat at your next meal.”
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I Realized I Was Overeating And Not Just During Breakfast
Because of all the diligent measuring for my salads, my other meals quickly adjusted accordingly. Plus, I finally realized what I always assumed was trueI was overeating. The daily nutrients my body needs are available in much smaller portions of food than I was used to eating. Ive never considered myself to be over-indulgent by any means, but Ive awakened to the fact that I can feel full and satisfied on less.
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You’ll Increase Your Fiber Intake If You Eat Only Salad Every Day
It may be a little bit taboo to talk about, especially at the dinner table, but ensuring that you’re getting enough fiber in your diet is super important. Fortunately that’s something that eating salads can help with, according to Andrea Berez, a registered dietitian. “You will become more regular because you are eating a high-fiber diet,” she told The List. “Eating fiber-rich foods helps move the contents of the large intestine along more quickly. The RDA for fiber is 25g/day for women and 38g/day for men. One should increase fiber gradually or risk abdominal discomfort and bloating.” So be mindful of what your intake is, and make sure you’re balancing it properly with other foods.
In particular, foods to include in your salad with lots of fiber are green peas, broccoli, turnip greens, quinoa, brown rice, split peas, lentils, and beans, according to the Mayo Clinic. The more you change it up, the less boring it will be, too.
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I Discovered That A Diet High In Leafy Greens Has Benefits For Both Your Body And Mind
The short-term effects of eating a lot of salad were, honestly, relatively minor. Other than feeling leaner, choosing healthier snacks, and generally having a bit more energy, nothing transformative happened.
Eating more salads though, as a general guideline, might potentially have some important implications as you age. A recent study from Rush University Medical Center in Chicago found that eating about one serving of leafy green vegetables each day, as well as foods high in certain vitamins, minerals, antioxidants, and other nutrients, can help slow down cognitive decline. In other words, eating more salads full of green vegetables might be just as good for your mind as it is for your body.
Not only that, but WebMD reported that a National Cancer Institute study found that eating lots of fruits and vegetables can lower your risk for developing some cancers of the head and neck. There are lots of benefits to a more veggie-centric way of eating and you don’t have to be strictly vegetarian or vegan in order to do so .
Eating Only Salad Every Day Could Backfire
As nutritious as salads may be, eating only salad day in, day out might not be that great for your overall health. Restrictive diets can lead to yo-yo dieting, which “leads to weight cycling, which may contribute to chronic inflammation, insulin resistance, and cardiovascular disease,” registered dietitian Wendy Lopez wrote in an article for Self. “In my experience working with clients, restrictive dieting also leads to stress, increased risk for disordered eating, and feelings of poor willpower when the dieting goals are not met.” She added, “In other words, dieting probably isn’t great for your health, physical or mental.”
Telling yourself that you’re only allowed to eat salad will likely increase your desire for less-nutritious foods, like sweets or fast food. And when you do give in and eat these other foods, you’ll likely eat more of them than you would have if you hadn’t made them off-limits, according to the expert. This is backed up by years of research, and a 2017 review in the Annals of the New York Academy of Sciences confirms that restricting what foods you eat and how much is a significant risk factor for binge eating.
If you are struggling with an eating disorder, or know someone who is, help is available. Visit the National Eating Disorders Association website or contact NEDA’s Live Helpline at 1-800-931-2237. You can also receive 24/7 Crisis Support via text .
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If You Eat Kale Every Day You Could Boost Your Antioxidant Level
One of the super great things that eating kale every day can do for you is raise your antioxidant level naturally, and that has benefits for your body, as noted by registered dietitian Rachel Fine. “Lutein and zeaxanthin are the most common antioxidants found in leafy greens like kale,” she told The List. “Antioxidants protect our cells against free radicals, which can damage human cells.”
But do you have to eat kale raw in order to reap those benefits? As it turns out, no, according to Jaclyn London, a registered dietitian. “In fact, recent research found eating both cooked and raw kale can help you reap the best benefits of Brassica veggies,” she penned in an article in Good Housekeeping. “The bottom line still holds: More is more when it comes to kale.” She added that lightly sautéing kale in healthy oils like canola or avocado oil can reduce the bitter taste, making it a more pleasant dining experience. So, by all means, follow some of the best ways to cook kale and add in a little flavor to your meals if you want to eat kale every day try any of the ways to make kale less terrible. Luckily, it turns out there are quite a few recipes that use kale as a secret ingredient.
You Could Experience Some Heartburn
Be careful about loading on the vinaigrettenot just because the calories can rack up quickly, but also because according to Keatley, the acid in the vinegar can trigger reflux-related symptoms.
“The more salad you eat, odds are the more dressing you’re putting on,” she explains. “And too much can lead to heartburn.”
It’s also worth noting that tomatoes and cheese, both common salad ingredients, are highly acidic and can aggravate acid reflux.
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Nine Reasons Why You Should Eat Salad Every Day
The health benefits of eating salad every day are just countless. Not only will salad help you lose weight, but also it’s extremely beneficial for your hair, skin and general health and well-being. If you need to be more convinced to prepare a bowl of salad, here are nine reasons why you should eat salad every day.
1. Salad has lots of fibers.
The best thing about eating a bowl of salad every day, is that it contains a great amount of fibers that keeps you full for a long time and helps you lose weight. Fibers also aid in digestion, and they’re a great way to fight constipation.
2. Salads have all the vitamins you need.
Did you know that a bowl of salad can have all the vitamins you need for the day? If you include several kinds of vegetables in your salad, you will end up having the most nutritious meal of your day.
3. Salads can cut down the calories in your diet.
One of reasons why you should eat more salad, is that it can help you cut down the fats in your regime. If you’re looking for a healthier lifestyle, make sure to substitute any fatty appetizers with a salad.
4. Salads are for sure tasty.
Aside from the fact that salads are extremely healthy, they are extremely delicious and that’s for sure another reason why you should eat a bowl of salad every day. Whether you consider it a starter or even main dish, you won’t help but finish it all.
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6. Salads are easy to make.
You’ll Have More Energy If You Eat Only Salad Every Day
Are you someone who eats lots of carbohydrates and high fat foods? Do you find yourself crashing out fairly often, unable to make it through the day? If so, switching to a diet with lots of salad in it might help you regain the spring in your step, according to registered dietician Kristen Carli. “By eating a salad composed of non-starchy vegetables, healthy fats, and a source of protein, you are consuming a low glycemic meal that will supply a steady stream of energy to your body instead of the common energy crash associated with an unbalanced meal,” she shared. Sounds like a real relief!
So if you’re aiming to specifically eat a low-glycemic diet, be sure to load up your salad with apples, peaches, berries, beans, and fish, according to Harvard Medical School. Add healthy fats like almonds, walnuts, pecans, and avocados in measured amounts, and avoid trans fats altogether. Lastly, make sure any carbs that you’re eating are in their natural state, like millet, brown rice, and barley. Then dig in!
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Healthier Relationship With Food
A notable difference that I have noticed since making this change is that I have a much healthier relationship with food. Having been someone who has long teetered between the extremes of binge eating and restriction, I am happy to say that I am no longer a slave to this vicious cycle. Eating a salad a day, among many other positive changes that I have made, has helped me to change the way in which I view food. Food for me is no longer a matter of calories in versus calories out, good versus bad. Instead, food is a source of fuel and nourishment that can heal my body and supply me with the energy that I require to show up each day as a slightly better version of myself. Additionally, anchoring my day with at least one large, nutrient-dense meal allows me to walk away feeling as though Ive had a feast and thus quells the urge to binge, because my body is receiving the nutrients that it needs and I dont feel deprived.
A post shared by Amanda Faith on May 15, 2018 at 3:38pm PDT
Your Eyes Will Thank You If You Eat Kale Every Day
Taking care of your eye health should be a priority for you, just as going to the doctor and the dentist are. That’s especially important as you grow older, as there are a host of vision problems that can occur later in life. Fortunately if you eat kale every day, you’re already taking steps to protect your peepers, as noted by registered dietitian Rachel Fine. “According to Consumer Lab, recent evidence has found that lutein may play an important role in protecting our eyesight by acting on free radicals.” And that’s a good thing.
It doesn’t take a lot of kale to benefit your eye health either, according to registered dietitian Jaclyn London. “Just one cup of kale has more than your whole day’s worth of the carotenoids lutein, zeaxanthin, and beta-carotene, which help shield ocular tissues from harmful UV damage and may reduce your risk of cataracts,” she wrote in an article in Good Housekeeping.
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What Ingredients To Choose
For your salad to be a low-calorie and nutrient-dense dish, it is important to include proper ingredients. If you choose fatty, highly-processed ingredients with high salt content, it will be hard for you to lose weight. Below you can see a list of the best ingredients that should be added to your salad:
You’ll Keep Your Brain Young
Eating a salad a day is a great way to make sure your brain stays in tip-top shape. In fact, a 2017 study found that eating one daily improved the memory of elderly people by as much as 11 years. Even just half a cup of salad was enough to slow the rate of cognitive decline. But keep this in mind: researchers found that those who regularly ate leafy greens, specifically, had the memory function of people significantly younger.
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