Salad For Weight Loss
- March 11, 2021
Salad! A call on rainbow, a visit from the earth. Salads are the weight watchers best friend and the chef’s display of artistry. As a child I couldn’t be bothered by all the noise about salads especially at events. Then I was like, a clump of veggies thrown together with some gooey sauce and all the adults scrambling to get a portion? What’s so special about it anyway? My romance with salads began when I ate some at our neighbors house warming party. My attraction? The ingredients were fresh, brightly hued, crispy and cold (from the fridge) and I can play Picasso with the veggies if I wished. And so mum suddenly got an enthusiastic peon (she was surprised!).
Salads for weight loss has to have diet friendly ingredients that are flavourful, packed with nutrients and naturally low in calories. Follow the recommendations below to create salads that keep you on track on your weight loss journey.
BEST SALAD GREENS
Salad greens refer to the leafy greens that form the base ingredients of any salad. Greens could be soft or crisp, flavorful or plain tasting but the idea here is to mix and match them to get the benefits of taste and nutrients. The roll call will include lettuce, spinach, waterleaf, Chinese cabbage, basil, celery, parsley, garden egg leaf and the greens of carrot and beet.
To achieve higher satiety in your salad, healthy fats are called for! Smart choices for fat includes avocadoes, olives, nuts and seeds. Avocadoes and Olives can be either the fruits or the oils. Nuts and seeds like almonds, walnuts, coconuts. Seeds for salads includes sunflower, pumpkin, flax. Do remember that these nuts and seeds are high in calories and to use them in moderation.
SOME PROTEIN PLEASE
Healthy Lean Protein in your salad keeps you satisfied while providing important cell renewing benefits. Not all protein sources are created equal in this weight loss regard! Do choose fresh over processed sources. Sources of protein include
Meat…………………………………lean steak, grilled beef, chicken turkey etc.
Sea food…………………………tuna. mackerel, sardines, shrimp, prawns, fish
Grains……………………………………brown rice, Acha, granola, toasted oats, couscous
Herbs usually add flavor to your salad. From partminger, parsley, thyme and basil, your taste buds will thank you for tweaking a boring salad with some fresh herb! Herbs are used in making healthy salad dressings and so adding your herbs fresh reduces the need for salad dressing.
To get the best of salads for weight loss, think of the rainbow effect. This means choosing colourful vegetables as your ingredients thereby ensuring variety, flavours and textures. Follow the colour wheel and, choose vegetables from
RED – tomatoes, red bell pepper, red radish, beet
ORANGE- carrots, bell pepper, orange sweet potatoe, squash
YELLOW-fresh corn kernels (not canned)
PURPLE/BLUE-purple cabbage, eggplant
GREEN-fresh peas, cucumber, leafy greens, leek, spring onion, beans, tomatoe
WHITE- cabbage, shallots, white onions
- Choose the type of salad you want from the outset-chopped, torn, diced
- Have your measuring tools handy? This will help you keep track of calories in your food. Conversion charts, digital scale is really good for this
- Make it special- a pretty plate, a bright snap ware will surely motivate your preparation and eating
- To reduce hassles, get a friendly customer at the markets or stores who’ll help put the freshest of items ready for your pick up
- Get the right equipment-knives, chopping boards, graters or if you can find a food processor.
- Add a dash of vinegar to your salad as it may help to prevent fat accumulation
- Finally create a picture worthy meal for yourself, take a pic and tag us online!