Not all salads are healthy - Here's how to make them right
A nutritionist explains how to make a salad healthy (photo: Freepik)
A salad is not always synonymous with healthy food. Often, behind the green leaves hide high-calorie dressings, excess salt, or a lack of protein. Here's what to add to a salad to make it truly beneficial for the body.
Make your salad healthy
According to Ukrainian nutritionist Solomiia Naum, a salad isn't just about leaves; you need to know how to make it nutritious.
It turns out a healthy salad should contain fiber, protein, and fats. You should also add a source of protein, such as an egg, tuna or fish, shrimp, or feta cheese.
Fresh vegetables add fiber, antioxidants, and micronutrients. Good options include:
- cucumbers
- tomatoes
- peppers (red, yellow)
- carrots
- beets (raw or roasted)
- broccoli (lightly steamed or raw)
It's essential to include healthy fats such as olive oil, seeds, or avocado.
Instead of mayonnaise or store-bought dressings, choose:
- olive oil + lemon juice
- plain yogurt + mustard + garlic
- balsamic vinegar
- tahini (sesame paste)
What not to add to salads
Processed and fried meat ingredients
Bacon, salty meat snacks, or salami are very high in calories, saturated fats, and salt.
Fried chicken breast, breaded shrimp, and crispy chicken pieces also add lots of fat and extra calories. It's better to choose boiled or roasted meat or poultry.
Crunchy "dessert" add-ons
Croutons and crispy white bread toasts are just empty calories, sodium, and fats, with little to no nutritional value. It's better to avoid them.
Too much cheese
Hard and soft cheeses (cheddar, feta, blue cheese) can provide protein and calcium, but excess saturated fats increase the calorie content of the salad.
Sources: Instagram of nutritionist Solomiia Naum, Very Well Fit, and Step to Health.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
