Which are the healthiest salads?


Is salad on the menu again? Are you bored of the same leaves and greens that you’ve been eating since you started the diet you promised yourself you would start last month? Don’t worry, there are many options for salads and the possibilities are endless. Have a look at what are the fattiest foods to make you appreciate the simple salad.

When we think of diets we always think of salads, but in some cases depending on the contents, they aren’t always the healthiest option. Just because your plate has a lot of greens doesn’t mean that it has less calories than a strawberry cheesecake.

Salads have so much potential and could really benefit from including them in your weight loss plan, but some salads (especially the ones served in restaurants are not always as healthy as their name suggests.) Here is a list of the healthiest salads that are sure to help you lead a healthy lifestyle and to help you with your weight loss goals.

Red quinoa and avocado salad

Quinoa is now a common contender in the kitchen and there is a reason for that. Quinoa is a gluten-free source of calcium, iron, vitamin E, and several B vitamins, along with being a complete protein that contains all nine essential amino acids. This salad will keep you energised for hours and will keep you feeling fuller for longer which will help fight those cravings.


Nutty kale salad

Consists mainly of raw kale (now an essential in the kitchen) a handful of raisins or pumpkin seeds and you can swap and change the ingredients to suit your taste. One serving contains about 8 grams of protein, tons of fibre, 420 percent of your daily vitamin A, 275 percent of your daily vitamin C and lots of antioxidants.

Beet salad

Beetroots are rich in antioxidants and are sweet in taste. Maybe this could be a dessert salad? Compiled of with walnuts, cranberries, pomegranate seeds, and beets, this sweet salad is bursting with heart-healthy omega-3 fatty acids, vitamin C and iron. These ingredients are essential to promote flawless healthy skin.


Roasted vegetable and quinoa salad

This colourful salad is bursting with vegetables full of vitamins, minerals and antioxidants. One serving contains more than 100 percent of the daily recommended amount of vitamin C and vitamin A and 20 percent of your daily iron requirement.

Strawberry spinach salad

Strawberries in a salad!? Yes! Remember that you can add anything to a salad and it doesn’t have to be savoury. Known as a summer salad thanks to the sweet fresh strawberries, this salad is simple to make and is packed with vitamins, minerals and antioxidants. One serving provides 60 percent of your daily recommended value of vitamin A, 70 percent of vitamin C, 15 percent of calcium and 20 percent iron.

5 rules for a healthy salad

To ensure that you always make a healthy salad with all the nutrients and vitamins that your need, follow these simple rules and you will never doubt your salad again.

  1. Add leafy greens

    Spinach and mustard greens are leafy greens that provide sufficient amounts of folic acid and antioxidants so make sure you pile those green power houses high!

  2. Add vegetables

    You should vary the vegetables you use to vary the nutrients that you get. However, you should avoid fried vegetables or anything soaked in mayonnaise or other sauces. Choose vegetables such as cucumbers or broccoli.

  3. Add lean proteins

    Lean protein such as chicken, eggs and salmon provide sufficient quantities of protein. Avoid anything fried or served in a lot of sauce.

  4. Add one high calorie extra

    Foods such as sunflower seeds and avocados are high in calories but provide many nutrients and vitamins. Therefore pay attention to the portion size of these foods and only eat them in moderation.

  5. Add dressing

    We all use salad dressing to make it more interesting, but usually the dressing is full of calories. Use low calories or low fat salad dressings or use virgin olive oil and vinegar.

Salads are not all doom and gloom, and you don’t have to dread every meal. You should pay attention to the ingredients in salads as some ‘healthy salads’ can be misleading. Follow the simple rules above to ensure your salads are healthy and bursting with nutrients.

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