We believe that by adding four lettuce leaves to a salad, it turns it into a light dish without thinking about the rest of the ingredients it contains, when, perhaps, they provide a large amount of calories. There are salads that can contain more calories even than a hamburger , such as a Caesar salad.
What foods should we avoid in a salad?
The most common foods used are fatty cheeses, fried onion, battered chicken, all kinds of sausages rich in fat and salt, fried bread, and so on. Another very common mistake when dressing is the use of Modena vinegar , which we should not abuse due to its high content of added sugars. And what we like the most, the boat sauces! Apart from its high content of preservatives, the calorie intake is enormous.
What does a salad have to carry so that it does not provide us with excess calories and contains all the necessary nutrients?
- The base should always be vegetables (lettuce, endive, lamb’s lettuce, arugula, broccoli, cauliflower, etc. ). If it is going to be a single dish, the ideal is that we provide all the necessary nutrients in the salad, that is, carbohydrates, proteins and fats.
- As a carbohydrate, we can include pasta, rice or potato . Another good option is legumes, thus also increasing the protein content. We must always provide some green food.
- It is very important that the salad has many colors , in this way we ensure the antioxidant content, such as carrots, beets, corn, red peppers, etc.
- For the contribution of “good” fat, the star food is olive oil, but be careful with its quantity , since in excess it can provide us with many calories. Another way to include good fats would be to use olives, nuts or avocado . Do not include a large amount unless you are exercising daily, where then polyunsaturated and monounsaturated fats can be beneficial.
- Finally, protein, essential in a diet, can be provided both of animal and vegetable origin. Of animal origin, as we already know, it can be from boiled egg, tuna or any other cooked blue fish, turkey or chicken , and cheeses, but preferably hypocaloric. The protein of vegetable origin can be provided through quinoa, soybeans or cereals.