Surely you are familiar with how to choose and make a healthy salad. Of course, some people do things that can affect the health of the salad and its health. In this article, we are going to talk about these mistakes.
1. Choose a low-calorie salad:
Imagine you go to a restaurant and order a sandwich. In addition to this food, you can also choose a green salad. The first thing you do is choose a low-calorie salad. This will make you hungry again in a few hours and look for something to eat. So look for a salad that can keep you full to some extent. Depending on how many calories you need and how active you are, you can use a salad with 400 to 600 calories.
2. You always use Romanian lettuce:
This type of salad is not a bad choice at all. Two servings of Romanian lettuce can provide your body with vitamin A. It also contains small amounts of fiber, folate and potassium. But the best and most ideal way is to replace your lettuce with other vegetables such as cabbage, spinach, Brussels sprouts or cauliflower. All of these can bring a variety of vitamins and minerals into your body, so combine them and enjoy their nutritional value.
3. Do not use enough protein in salads:
Are you one of those people who get the calories they need from vegetables only? It is better not to do this. Protein is one of the things that keeps you full. So use protein in your salad. You can use chicken, turkey, fish, tofu or beans. In general, most women should have 21 to 28 grams of protein in their salad. This amount is between 35 and 42 grams for men. The more active you are, the more protein you need.
4. Use nuts with other useful fats:
Nuts and seeds, avocados , olive oil and the like can be good for your health. But putting all of these together will add more calories to the salad. It is better to keep a balance and divide these ingredients into two separate salads and eat them in two meals. If you add avocado and nuts to your salad, then it is better to add a little fresh lemon juice or balsamic vinegar as a sauce.
5. Allow yourself to use high-calorie ingredients after salad:
Well, now that you have a healthy salad, it is better not to spoil it with high-calorie ingredients. Enjoy the benefits of salads and do not let high-calorie ingredients tempt you. There is nothing wrong with eating a small piece of dark chocolate, but eating a box of chocolates or sweets can have the opposite effect on your health.