Salad Mistakes That You Didn't Even Know You Were Making

Photo by Jez Timms on Unsplash

Salads are a fabulous way to add lots of colorful vegetables in your daily diet. But just because a salad is all vegetables doesn’t mean that you’ve done it right. Sure, vegetables are great, and if you’re eating them, then you’re ahead of the 91% of Americans who don’t eat. What we want to say is that there are so many ways to sabotage your healthy salad with not-so-good-for-you ingredients and add-ons. For instance: piling on loads of cheese and croutons, or dousing your greens in fat-free dressing. Avoiding both of those are certainly clever moves. However, they aren’t the only things that can stop you from getting the most out of your bowl o’ greens. Listed below are few salad mistakes that you didn’t even know you were making.

1. You Skimp On Protein

Temped to do just veggies in an effort to save calories? Don’t. Protein is the thing that keeps you full—and takes your salad from healthy snack to actual meal. You can still pick lean sources, like chicken or turkey, salmon or tuna, tofu or tempeh, or beans. In general, most women should try to work 21 to 28 g of protein into their salad, while men should aim for 35 to 42 g. But the more active you are, the more protein you need. So those numbers could be higher.

2. Using The Wrong Amount Of Dressing

It’s no secret that dressing turns a bowl of what might otherwise count as literal rabbit food into a delicious meal. Still, it only works its magic if you add the right amount. To strike the right balance, aim for 1 to 2 tablespoons of dressing for every 4 cups of greens.

3. A Weak Salad Base

Filling your salad out with lettuce types lacking in nutrients like calcium, magnesium, and vitamins A and C just doesn’t make sense—especially with all the delicious leafy options out there. Substituting less nutrient-rich greens like iceberg or romaine for the likes of kale, spinach, arugula and watercress not only adds variety in flavor, but a real health kick—as these greens are packed with vitamins and minerals, as well as things like fiber, manganese, and folate.

4. Skipping Starch

Without any starch in a salad, you may wind up burning the protein you’ve added for fuel, which prevents the protein from being used for key maintenance and repair work. To strike a healthy balance, include a small portion—even just a third or half cup of a nutrient-rich whole food carb source, such as cooked chilled quinoa, roasted organic corn, or a cubed roasted red potato.

5. You’re Not Using Herbs

This one isn’t so much of a mistake as it is an oversight. When most people think salad, they think vegetables. But herbs, like cilantro, chives, basil, dill, and parsley, for example, are amazing in salad and add huge flavor to that bowl of greens. Different greens like purslane and amaranth, if you can find them, are delish too. Herbs aren’t always for garnish – use them like lettuce in your salad!

Sources & References:
ashvinimashru.com
www.foxnews.com
kitchenstories.io
www.health.com
abbylangernutrition.com

Healthy Food MasterDiet & Weight LossEnergy,fiber,health,healthy diet,protein,salad mistakes,salad toppings,vitamin C,weight loss
Photo by Jez Timms on Unsplash Salads are a fabulous way to add lots of colorful vegetables in your daily diet. But just because a salad is all vegetables doesn’t mean that you’ve done it right. Sure, vegetables are great, and if you’re eating them, then you’re ahead of the 91% of Americans...
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