Salads play a major role in promoting a healthy and balanced diet. Plus, it’s a convenient and delicious way to combine a variety of essential nutrients into one meal.
That’s because by combining fresh leafy greens with colorful vegetables, lean protein, and healthy fats, they provide a wide range of nutritional benefits vitaminsMinerals, antioxidants and fiber necessary for the proper functioning of the body.
According to nutritionist Gabriela Taveiros, a balanced diet helps the body function properly and helps prevent cardiovascular disease, diabetes, high blood pressure, and even some types of cancer.
Subscribe to O POVO +
Get access to all exclusive content, columnists, unlimited access, discounts in stores, drugstores and much more.
And the professional adds: “A well-balanced diet also helps maintain proper weight, provides a sense of well-being and relieves stress.”
Here are some tips on how to prepare. Delicious saladsAnd healthy and nutritious!
1. Variety of leaves
Start with a base of fresh leafy greens such as lettuce, watercress, spinach or watercress. Variety brings different nutrients and flavors to the salad.
2. Add vibrant colors
Include a variety of colorful vegetables like carrots, beets, tomatoes, peppers, broccoli, and even fruits like strawberries or mangoes. These ingredients bring different nutrients and enrich the look of the salad.
According to nutritionist Glauce Lamoglie de Carvalho, each color represents the predominance of certain nutrients and phytochemicals, active principles found in foods that are able to bring benefits and prevent disease.
3. Add the protein
Add lean proteins such as grilled chicken, tuna, shrimp, chickpeas or tofu to make the salad more filling and nutritionally complete.
4. Healthy fats
Add some healthy fats like avocados, walnuts, almonds, or chia seeds, which will keep you feeling full and help absorb the fat-soluble nutrients.
Nutritionist Natalia Colombo explains that oilseeds, in particular, should be part of a healthy diet because they are made up of good fats. They regulate cholesterol levels by reducing low-density lipoprotein (low-density lipoprotein).cholesterol bad) and increase HDL (the good cholesterol), prevent atherosclerosis and high blood pressure, and contribute to a healthy heart and brain,” he explains.
5. Fiber with whole grains
Include whole grains such as quinoa, whole wheat or barley to increase the fiber content and provide complex carbohydrates that release energy gradually.
“The fiber in food helps maintain body balance. It absorbs excesses and helps eliminate toxins. It prevents constipation and bowel-related ailments, aids in weight loss and prevents cardiovascular disease,” explains nutritionist Fernanda Sobral.
6. Herbs and spices
Use fresh herbs such as basil, cilantro, mint, or parsley to enhance flavor and add antioxidants to your salad. Avoid excess salt, and choose natural seasonings like lemon and pepper.
7. Cheese in moderation
If you want to add cheese, choose lower-fat varieties like feta or ricotta. They can add flavor and texture to authorityHowever, they should be used in moderation due to their caloric content.
8. Homemade sauces
Make your own salad dressing at home using olive oil, balsamic vinegar, or apple cider vinegar, Dijon mustard, and lemon. Avoid store-bought sauces, which often contain sugar and saturated fat.
9. Creative combinations
Try unusual combinations like mint fruit salad, quinoa salad with avocado and mango, or chickpea salad with cucumber and tomato. Creativity makes the salad more interesting and appetizing.
10. Avoid Calorie Additives
Avoid adding too much toast, bacon, or creamy sauces, as they can add empty calories and unhealthy fats to your meal. authority.
11. Freshness is essential
Consume the salad immediately after preparation to make the most of the freshness and flavor of the ingredients.
12. Combine textures
Add ingredients with different textures, such as crunchy (seeds or nuts) and soft (fruit or cheese), to make the salad more flavorful and palatable.
13. Customize your power
Adapt the salad according to your preferences and dietary needs. Remember that everyone is unique, and a salad can be a delicious and versatile way to eat healthy. correct.
Doubts, reviews and suggestions? speak with us
tags
“Wannabe internet buff. Future teen idol. Hardcore zombie guru. Gamer. Avid creator. Entrepreneur. Bacon ninja.”
More Stories
According to science, the health of Brazilian children has deteriorated. Understand why
The science behind Schrödinger's cat paradox
Teresópolis expands the scope of influenza vaccination – Portal Terê – News – Teresópolis