One time you discover love for salads nothing is ever the same, they are healthy, satiating, fresh and the saucer perfect summer; although the truth is that they are essential for health and the general well-being, that is why they are an essential food in the daily diet.
Between his great qualities They stand out for being extremely versatile and that is why they can be combined with all kinds of ingredients, that is why there are currently numerous salad recipes. Such generosity can be a risk when we seek to lose weight, on many occasions it is very normal to add all kinds of ingredients: avocado, breaded chicken, creamy dressings, eggs, bacon, nuts and seeds. What happens is that we end up preparing a combo plate that stops being a salad and that above all is distinguished by a high caloric value.
Various nutrition specialists agree: the perfect salad contains few ingredients belonging to different food groups who are distinguished for being rich in nutrients and low in calories.
The elements for a good salad:
A healthy salad should contain 5 food groups, among which the following stand out.
1. Vegetable base
It is essential in any salad and is the ingredient that should be in higher proportion. A good recommendation is to do a mix of various green leafy vegetablese, integra mixed lettuce, spinach, cabbage, kale and arugula. They stand out for their content in chlorophyll, a peculiar wealth in vitamins, minerals, antioxidants and fiber.
2. Proteins of high biological value
To integrate quality proteins is an important element in all balanced and healthy salad. To integrate animal protein It will always be the perfect touch, behold a portion of grilled chicken, salmon or tunaalso the vegetable protein they are an extraordinary option tempeh, miso or tofu. Another great ally are legumes, are a wonderful source of protein and fiber.
3. Healthy fats
Fats are necessary for good functioning of the organism, bring essential fatty acids that the organism could not manufacture and fulfill various vital functions for store energy, produce hormones and other substances. It is important to integrate healthy fat sources as is the case of the indispensable olive oil, nuts, seeds, olives and avocado.
4. More vitamins
The vegetables you use as a base for the salad are a great source of vitamins, minerals and fiberComplementing the salad with additional fruits and vegetables is essential. Some good recommendations rich in nutrients, water and especially with very few calories: cucumbers, celery, peppers, apple, pear, pomegranate, kiwi, melon, peaches, citrus fruits such as orange, grapefruit, lime, and lemon.
5. Always an extra antioxidant
In general, the entire range of fruits and vegetables contain greater or lesser proportion of antioxidants, However, there are some options that stand out for their extraordinary antioxidant power: tomatoes, berries such as strawberries, blackberries, raspberries, and blueberries, broccoli, carrots, kale, beets, parsley, pistachios, artichokes, grapes, almonds, asparagus, and oregano.
Choose an ingredient of each of the previously mentioned groups is the key to creating a complete and balanced saladIt is also a good measure to avoid exceeding calories.
Another essential aspect is watch the dressing you use to flavor it. Usually very creamy options they are rich in fats and provide an extra caloric very significant. Avoid using commercial dressings and better prepare them at home, there is nothing better than using extra virgin olive oil, salt, pepper, mustard, vinegar, lemon or some citrus.
Is it good to add carbohydrates?
It is a fairly common custom add pasta to saladsin fact there are some summer recipes in which is the base ingredient. Nutrition specialists recommend integrating 100 grams of whole wheat pasta for each portion, it is a good alternative that provides fiber, slow absorbing carbohydrates, B vitamins and minerals like magnesium, zinc and phosphorous.
The salads are a fundamental part of a balanced diet, they are one of the main sources of mineral vitamins, antioxidants and fiber. They are healthy, satisfying and generousThey can be consumed at any time and you can always create different versions. At the same time it is a light, refreshing dish and ideal for hot days, low calorie lunches and dinners.