About Green Salad
Whether eaten as an appetizer or main course, green salads have become an important part of a healthy meal. Once considered a boring diet food, today combinations of greens, toppings and dressings make the salad much more exciting. A green salad can be a filling meal that provides you with many necessary nutrients.
Benefits
Dark-green leafy foods provide a variety of nutrients including vitamins A, C and E, and folate. A green salad is low in calories, making it the perfect food for those trying to lose weight. Salad is also a convenient on-the-go food. You can toss a variety of greens from a pre-chopped bag into a portable container along with a few toppings like more vegetables, dried fruits and nuts resulting in a healthy lunch at the office.
Types
With all the varieties of greens available, the options for a good are endless. Most standard salads combine iceberg lettuce with a darker, more nutrient-rich romaine lettuce. Some salads also include a mix of lettuces called field greens. Spinach salad is a popular choice, and when added to a standard salad it can increase nutrition. Bitter greens such as arugula add flavor to a green salad and goes great with sun-dried tomatoes and blue cheese.
Considerations
Expand your salad options by mixing a variety of green, leafy vegetables. Go easy on high-calorie or high-fat toppings. Nuts, cheeses and dried fruits area all great additions, but sprinkle on lightly just for flavor. If you are used to heavy salad dressings from the bottle, consider a healthier alternative. Quality olive oil and vinegars make a great salad dressing. Check out some new recipes and make your own dressing so you can control what goes in it and limit fat and calories.
Warning
Always wash your greens before preparing your salad. Even bagged lettuce that is marked "pre-washed" could be contaminated. Rinse well under cool running water to help eliminate any dangerous bacteria that may have come into contact with your produce. If you suspect that you have gotten sick from your salad, notify your local health department so they can work on investigating the matter and issue a warning if necessary.
Expert Insight
If you are trying to lose a few pounds, a green salad should be a regular part of your daily meal plan. While many people feel that salad isn't filling, there are ways to increase its staying power and reduce feelings of hunger later in the day. First add a protein source. Choose lean meat, cheese, nuts, seeds or beans. Also add in a little fat in the form of nuts, seeds or an olive-oil-based dressing. Remember to go easy on the high-calorie toppings. Focus on adding just a little flavor. The combination of healthy greens, protein and fat will leave you feeling more satisfied.
Tags: green salad, your salad, dried fruits, easy high-calorie, Green Salad
