A salad a day keeps the weight away. A salad is a great meal choice because of the variety of ingredients you can include in one serving. The salad can be low in calories but high in vitamins, minerals, essential nutrients. Keeping a meal low in calories help avoid unwanted weight gain. It can also curb the nostalgic feeling after meals from high glycemic and/or fatty foods.Be creative with your ingredients. It does not have to be boring or traditional. But, be mindful of the calories of each ingredient. It can add up quickly. Try to stay around 300-350 calories per salad. Customize your salad to your needs. Do you want more energy? Most people do not get it in the daily recommended value of vitamins and minerals. It takes planning and tracking to ensure your getting the recommendations in through foods alone. Supplements offer the convenience of ingesting the vitamins and minerals but should not be sole method of intake. Diversifying the color of fruits and vegetables ensure the intake of a variety of vitamins and minerals. Vitamins and minerals provide energy. An iron deficiency can also cause fatigue. Using leafy green vegetable rather than iceberg lettuce will increase your iron and energy. Meat and dairy products also provide sources of iron and B12 vitamins. These nutrients also enhance energy needs.
Here are some key tips to making a power packed salad:
- Start with dark leafy greens as a base ( spinach, kale, and arugula)
- Add at least two different color vegetables ( carrots and tomatoes or cucumbers and red peppers)
- Add a protein ( chicken, turkey, fish, egg, beans)
- Add a crunch ( raw & unsalted almonds, pecans, pistachio)
- Add something sweet ( low calorie fresh fruit)
- Create your own dressing to keep the calories low. Extra virgin olive oil, red wine vinegar, Italian seasoning
This is a salad Suzette Yelder made: spinach,avacado,rasberry,madarin orange,onion,almonds, sea salt, pepper.