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How are You Ruining Your Salad?

By Sara Butler

You probably choose a salad for lunch or dinner because it’s healthy. Salad can certainly be a healthy meal, complete with whole grains and fresh vegetables with the full profile of vitamins and minerals your body needs to be healthy. But salads can also be a minefield of nutrition pitfalls. Some salads can actually be unhealthier for you than a cheeseburger and french fries! Here are some common salad mistakes people make and what you can do to fix them!

The Protein Balance

Too little or too much protein in a salad can be a real problem. You can easily add boiled egg, cheese, or chicken to your salad, but going for all three at once is a major health killer. But opting for no protein will only leave you feeling hungry later. How do you find the balance?

You should be adding protein to your salad but watch how much you add. An egg is always a great addition since it will leave you feeling satisfied for longer. Try to go easy on the cheese or opt for a lower fat cheese, such as cottage cheese. You can also use lean meat or high-protein grains, such as lentils, to fill up.

You Don’t Get Variety

Everyone has things they like to put on their salads – and things they don’t. You have to strive for a variety of vegetables. Go for dark, leafy greens such as spinach. Eat the rainbow with peppers, onions, tomatoes, cabbage, and beets. This way you make sure you’re getting what your body needs and having a balanced salad.

Not Enough Fat

You need fat in a salad because it helps your body to absorb many of the fat-soluble vitamins in the vegetables. The trick is that it needs to be the right kind of fat. Creamy dressings have a ton of fat and calories, so be wary. You can easily get all you need with balsamic vinegar and extra virgin olive oil. Just make sure to skip over fat-free options, since those are likely high in sugar.

Skipping the Starch

Whole grains are needed to sustain energy and are great in salads. Try some quinoa, roasted potatoes, or corn. They’ll help you feel satisfied for longer and provide you with energy to get through the day.

Your salad can be really healthy but you have to avoid the pitfalls!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Greenwood Village, Colo. 

 

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