Getting the Most Health Benefits from Your Salads

Salads are often one of the go-to foods for people trying to eat healthy. If you're trying to prepare your body for the fast-approaching bathing suit season or just trying to live a healthier lifestyle, it is vital that you optimize your salads. The perfect salad is jam-packed with nutrients, it's filling so you don't resort to snacking on a cookie an hour later and most importantly it needs to be delicious.

Sometimes salads get a bad rap as being good for you, but bland. Those opposed to salads also say that they don't fill you up, so you can't make them into a meal. These accusations are untrue to say the least. It is more than possible to make a salad into a hearty and a healthy meal. Use these tips, get creative and build the healthiest salad. Salads can be a great meal option jam-packed with nutrients for a healthy lifestyle or natural weight loss plan.

Choosing Greens

When starting a salad, the first ingredient you need to choose are your greens. Iceberg lettuce is the most popular because it is affordable and has a neutral flavor. It falls short in the nutrient department because it is mostly water, ten calories per cup and contains negligible amounts of vitamins and minerals. A good rule of thumb is that the darker the greens the more antioxidants and nutrients it has. If you love the crunch and slightly bitter flavor of lettuce then go for romaine, butterhead or red leaf. Red leaf lettuce has the fewest calories with only four per cup if you are on a weight loss track. Butterhead has the sweetest taste.

Spinach and kale are two nutrient powerhouses and full of bold flavor. They both have hefty amounts of vitamins A and K. A serving of kale contains the full recommended daily value of vitamin C and both boast good portions of folate and iron. Chard is quickly growing in popularity. Its flavor is comparable to spinach and it also gives spinach a run for its money in nutrients. Mixed green salads are good for those that struggle to decide on a single type of greens, but their nutritional value of course depends on the mix.

The Importance of Protein

The reason that some salads simply aren't filling is because people skimp on the protein. Protein is essential in our bodies because it's basically what our bodies are made of and it's involved in every biological process. Not only that, but protein is what gives you that satisfied feeling after eating. If you want to create a filling salad that is suitable to serve as a meal, choose a good protein. Grilled chicken or grilled fish are two default protein options, but you can easily get more creative. Many other tasty potential ingredients for the healthiest salad can provide ample protein.

If you are a meat-eater you don't have to steer clear of red meat. Just keep it lean to make sure your salad is heart-healthy. Flank steak and lean ground beef can easily be part of a healthy salad. Vegetarians also have plenty of protein options. One of the mightiest super-foods, avocados, have ample protein to accompany their great buttery flavor and antioxidants. Sweet potatoes, beans and nuts are all great sources of protein. Spinach, with all of its other health benefits, also contains protein, so it makes it an even better base for a salad.

Beans and Nuts

Including cooked beans in a salad gives you seemingly infinite flavor options and they're good for you, too. Black beans, pinto beans, kidney beans, chickpeas and more can be used to create variety. They are filling and pair very well with most healthy greens. It is easy to make a Mexican-style salad using romaine, black beans, avocado, onion and diced tomatoes. You can also include a bit of lean ground beef and sour cream without having to worry.

Nuts are an excellent way to top a salad. They add both flavor and texture that can spruce up and otherwise potentially boring bunch of greens. They have omega-3 fats, fiber, vitamins, minerals and protein too. Almonds, pistachios and cashews are the three healthiest nuts and all three make fine additions to salads with fruits or vegetables like asparagus, fennel or Brussels sprouts. Always choose raw or dry roasted unless you want to risk a loss of nutrients and the addition of unhealthy fats.

Dr. Donna Sergi,
Brooklyn Chiropractor
Chiropractor-in-Brooklyn.com