The beginner’s guide on how to build a healthy salad
Making one simple change in your eating habits by adding a salad almost every day, will pay off with a lot of health benefits. Also, if you’re planning to lose some weight, a salad is one of the most satisfying ways to enjoy a couple hundred calories (as much as a large slice of bread). Most people love eating salad, they are fresh, crunchy and fun to eat.
Here are some basic steps for making a perfect salad
Pick a green base
Start with a strong foundation of salad greens. If you want to go beyond the iceberg and lettuce and experiment a little, try new delicious greens in your salads. Spinach, aragula, romaine, kale, chard… there are plenty of green leaves to choose from. Selecting the tops and outer leaves can guarantee a more nutritious base for your salad.
Choose your vegetables
Include as many colors of the rainbow in order to receive a variety of vitamins and minerals.
Pack on the protein
Protein sources such as chicken, beans and tofu will make your salad a little healthier and ensure that you stay satisfied longer.
Add healthy extras
Toppings such as nuts, seeds, grains, herbs or fruit add extra texture, flavor and nutritional value to your salad.
Dress it up
Extra virgin olive oil and vinegar are healthier alternatives to creamy dressings. Add a hint of sea salt, black pepper or a squeeze of lemon for a boost of flavor.
