1. Vegetables: The basics of salad, colorful!
- Leafy greens: Mix and match lettuce, romaine, kale, spinach, and more. It is rich in nutrients and has a texture. It is also good to combine vegetables with different characteristics, such as bitter and mild taste.
- Colored vegetables: Colorful vegetables such as red paprika, yellow paprika, purple onions, and orange carrots are rich in antioxidants. It also adds to the visual pleasure of salads.
- Cruciferous vegetables: Broccoli and cauliflower can be easily digested and absorbed into the fruit when cooked. When you add it raw, chop it finely.
2. Protein: Make you feel full and nourished!
- Plant-based proteins: Legumes (chickpeas, lentils, black beans), tofu, nuts (almonds, walnuts, cashews), and seeds (chia seeds, sunflower seeds) are also good because they're high in healthy fats and fiber.
- Animal protein: Chicken breast, boiled eggs, grilled fish, and shrimp should be cooked with minimal oil.
3. Healthy carbs: Boost your energy!
- Whole grains: Quinoa, brown rice, and whole wheat pasta are high in fiber, which helps keep you full for longer and helps regulate blood sugar.
- Root vegetables: Sweet potatoes and pumpkins are naturally sweet and rich in vitamins and minerals.
4. Healthy fats: Savory and nutritious!
- Avocado: It has a soft texture and is rich in unsaturated fatty acids, which can help lower cholesterol levels.
- Nuts and seeds: As mentioned above, they provide a variety of nutrients in addition to healthy fats.
- Olive oil: The basics of salad dressing! Use extra virgin olive oil for extra flavor and health.
5. Delicious dressing: Choose wisely!
- Make your own: Homemade dressings with olive oil, vinegar (balsamic, apple), lemon juice, herbs, salt, and pepper can be enjoyed healthily without worrying about additives.
- Commercial dressings: Choose low-fat, low-calorie dressings, and be careful not to use excessive amounts. A yogurt or soy sauce-based dressing is also a good option.
6. Toppings: Add fun and nutrition!
- Fruits: Berries, apples, and pears add freshness and provide a rich intake of vitamins.
- Herbs: Fresh herbs such as basil, mint, and parsley add flavor to salads and have antioxidant properties.
7. The order in which you eat is also important!
- Eating fiber-rich vegetables first can help slow down the rise in blood sugar and increase satiety to prevent overeating.
8. Enjoy it consistently!
- Rather than sticking to salad at every meal, it's important to include it in your diet. The key is to use a variety of ingredients and enjoy it without getting tired of it.
Tip:
- Pre-prepared vegetables make salad more easy.
- If you prepare salad ingredients in advance on weekends, it's easy to pack a healthy meal even on busy weekdays.
- When replacing salads with meals, make sure to increase your protein and carbohydrate intake sufficiently.