Want to put together a really healthy salad?  Avoid These 5 Ingredients – 06/22/2019

Want to put together a really healthy salad? Avoid These 5 Ingredients – 06/22/2019

Salad is not synonymous with a healthy dish. Some sauces and ingredients should be used with caution as they add too much sodium, fat, and even sugar to the menu. This does not mean that in order to be healthy, a salad cannot be different. On the contrary, with the right choice, it becomes a complete and enjoyable meal that provides nutrients and guarantees a feeling of satiety.

We spoke to experts to find out how to make it more nutritious and tasty at the same time.

Items to be removed

Ready sauces
This is the most classic recommendation due to the sodium and fat content of preparations – some even contain over 100 mg of the mineral per tablespoon. With the growing interest in healthy eating, it is now possible to find healthier alternatives to them, such as a mixture of dried herbs and seasonings with natural ingredients.

But always read the label carefully, as there are hidden catches, such as foods that claim to be low in fat but high in sodium or sugar to compensate, and vice versa. Look at the ingredient list and nutritional information for macronutrient amounts and daily intake recommendations.

creamy sauces
Even homemade preparations, if they contain cream, cream cheese, mayonnaise, and other creams, can end up adding more calories and fat to your daily bill. That is, leave this Caesar salad only for special occasions.

sausages
Ham and turkey breast are foods found in buffets and salads. fast food, but they should be chosen with care as they are built-in. This category of processed meat is rich in sodium and saturated fats, both of which harm the cardiovascular system and increase the risk of certain cancers in the long term. The presence of preservatives such as nitrite is also noteworthy for the same reasons.

chicken fingers
Classic restaurant salads. It would be nice to add some protein if the salad is the main course – we’ll talk more about this below – but breaded and deep-fried it ends up doing more harm than good. A U.S. study of over 100,000 people found that eating one serving of fried chicken every day increased the risk of dying from heart problems by 12%.

salt
Salad, of course, can be salty, but the problem is that we abuse this point – we eat 10 to 12 grams of salt per day, when ideally it should be 5 g. Take a salt shaker and focus on other sources of taste, such as tomatoes and low-fat cheeses, nuts, and unsalted nuts.

Items to add

more vegetables
Lettuce, tomatoes and onions are the definition of lettuce for many Brazilians, but by themselves they cannot guarantee a good nutrient intake. Add more dark green vegetables such as watercress, arugula, kale, and spinach, which are rich in vitamins, minerals, and fiber, as well as vegetables of other colors, such as carrots, beets, zucchini, and others. The rule is: the more colorful, the better.

oilseeds
They have a natural crunch that makes the salad even tastier. In addition, they contain important minerals such as zinc and selenium, mono- and polyunsaturated fats that are good for the heart. Brazil nuts, almonds, peanuts and walnuts are examples of this class. But be careful: they are still high in calories if consumed in excess, so consume them in moderation and in the unsalted version.

homemade sauces
Making it at home is always better, as you can control the ingredients used and add herbs, vegetables, and spices to the sauce to ensure more nutrients. Anyone who thinks that a salad doesn’t have to be tasty is wrong: enjoying the dish is a surefire recipe to keep it on the menu. In addition, those who do not like it sometimes exaggerate the amount of spices so that you can eat it, then you can harm your health.

spices and herbs
Don’t have time to make sauces? No problem. Olive oil, lemon, or vinegar will do the trick, and you can also try spices like curry, turmeric, black pepper, and fresh or dried herbs to delight your taste buds even more. Parsley, green onion, basil, rosemary, oregano, and cilantro go well with a salad.

fruit
They can be another alternative for flavoring and enhancing the fiber and nutrient content of a salad. Mango, grape, strawberry, and apricot are usually good for their bittersweet or sour flavor, depending on taste. Manage only dried versions with a higher sugar concentration.

carbohydrates
If this is going to be your main meal, place them on your plate to ensure satiety. For example, a classic diet chicken salad can make you feel hungry, since this combination does not contain carbohydrates. In addition to the fruits already mentioned, it is worth adding boiled potatoes, corn, croutons, but always choosing one source of nutrients.

protein
For proteins, the rule is the same. If the salad comes with rice, beans and steak, then they are not needed. But if she is alone, put animal or vegetable proteins. In addition to meat, eggs, grains, legumes (black-eyed peas and peas work well in the mix), sprouts, mushrooms, and seeds provide nutrients.

Olive oil and healthy fats
It imparts flavor, but its consumption should always be balanced. “Even though it is a good fat, it should be consumed in moderation. Therefore, I recommend a maximum of one tablespoon per salad dish, ”comments Luna Azevedo, nutritionist from Rio de Janeiro. If you have avocado, coconut, and oilseeds, which are also sources of fat, you don’t need to add as much oil.

Sources: Daniel Barreto de Melo, Dietitian and Physical Education Teacher at the Meniá Prevention Center, Exercise Nutrition Specialist at USP (University of São Paulo); Isabelle Zanoni, nutritionist specializing in obesity and weight loss at Unifesp (Federal University of São Paulo); Luna Azevedo, nutritionist, member of Asbran (Brazilian Nutrition Association), SBNF (Brazilian Society for Functional Nutrition) and founder of the Nutrindo Ideas Clinic.

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