Reduce Fat and Calories in Salad

Many people who intend to increase vegetable intake by eating salads. But do not believe that all salads are healthy. There are many types of fat contained in the various dish salad, you need to know which ones do not so provide nutritional benefits to you. Swap some vegetables served with a more healthy type.

Choose a more vitamin
Do you know what kind of salad delicious and more nutritious? Choose a dark green color. Older color, the more nutritious. Better exchange of white lettuce with green lettuce, spinach or radicchio (a red lettuce) which is more bervitamin. Two sources of vitamins and other minerals are endive (a type of lettuce like potassium, folic acid, vitamins A and K), and red cabbage, which contains phytonutrients.

Mix colors
Not all vegetables are created equal. Select the right combination of vegetables such as carrots, peas, and broccoli. Combination of colors in vegetables such as this will give you nutrients that also varies. Be careful with the oil-filled vegetables, like sun-dried tomatoes. Choose only fresh tomatoes are a source of lycopene, which is considered as a disease-preventing several types of cancer.

Add protein
Protein must be added practically to increase palatability and nutrition of course. Requirement is not cooked by frying or ground. Choose a light protein like skinless chicken, salmon, or tuna. If you select a source of protein from vegetables, legumes select. Half cup of canned peas contains 6 grams of fiber, and more than a quarter of the daily intake of protein, about 100 calories.

Avoid other toppings
The definition of toppings such as croutons (dried bread), or a piece of bacon, which was made more palatable salad. If you want something crunchy, add a spoonful of beans is good for the heart as an additional substitute that has no nutritional value. Cheese topping that is not recommended (a cup of Cheddar cheese contains more than 100 calories). Instead, select a pinch of cheese with a strong aroma such as feta or Parmesan, the levels of fat and lower calories.

Select an appropriate dressing
Salad dressings are usually just bad contain much fat, calories, and even levels of sodium, sugar, and carbohydrates. Check how many calories these dressings on the bottle labels, and limit the amount that you pour onto the vegetables until just two tablespoons. Olive oil and canola oil is more advisable.

Tweet