Having a salad almost every day could be one of the easiest and healthiest eating habits you can adopt. Whether you want to lose weight, eat more nutritious foods or adopt a healthier lifestyle, salads are a great daily meal.
Sometimes salads can get a bit crazy with creamy dressings or fatty/high-calorie additions. But if you make smart choices, a great salad can be healthy and tasty. Plus, salads are crunchy, cool and full of texture, colors and flavors that are perfect for summer.
We offer a dozen different salads at Sipipa, including a create-your-own option where you can select all the ingredients. And we’re happy to share all the health benefits of eating salad regularly.
Feed Your Fiber Fix — A high-fiber diet can help lower cholesterol levels and prevent constipation. Plus, it makes you feel fuller, so you eat less and ultimately lose weight.
Load Up on Vegetables (and Even Fruit!) — The base for most salads is a raw green vegetable such as dark green lettuce, kale and spinach, which are all full of antioxidants including vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene that protect your body from damage caused by harmful free radicals and put you at lower risk for many diseases, including cancer. As you experiment with different salads, try to include beans, carrots, peas, peppers, tomatoes, apples, nectarines, peaches, pears, plums and strawberries.
Cut Calories with Increasing Satisfaction — Try to eat salads that are big in volume but low in calorie. A low-calorie salad as a first course will help you fill full faster. And a big salad as your meal should be piled high with veggies and the least amount of dressing you can stand.
Get Smart Fats — Monounsaturated fat found in olive oil, avocado and nuts help you better absorb the healthy lutein from dark green vegetables and lycopene from tomatoes. Also, salads with avocados help you absorb eight times more alpha-carotene and 13 times more beta-carotene that’s contained in your salad.
Eat the Rainbow — In addition to a leafy base, try adding other green veggies like broccoli and asparagus. For red, add tomatoes, radishes and bell peppers. Yellow vegetables could be squash and yellow peppers, while sweet potatoes and carrots are orange. Blueberries are a easy choice, as are purple onions or eggplant. And don’t forget white choices like mushrooms, onion and cauliflower.
Pack in Protein — Grilled chicken, turkey breast, chunk light tuna and salmon are all excellent salad toppers. You can also add in protein with boiled eggs, nuts or beans.