This is an automatically translated article.
Salad is a mixed dish, it often appears in the menu of European dishes. However, this dish is increasingly popular in Asian meals. So is salad good for health? Salad easy to eat? Let's find out in the article below to get the correct answer.
1. Is Salad Really a Healthy Choice?
Are the salads healthy or not? That depends on what you add when mixing. You can create a filling meal packed with vitamins, minerals, protein, healthy fats, and smart carbs. But other ingredients may contain extra calories, fat, sodium, and sugar. If you choose well, you can create a delicious and nutritious salad.
2. Healthy salads
2.1 Use Olive Oil and Vinegar Make a salad starting with olive oil, which has heart-healthy unsaturated fats. Whip with balsamic vinegar or red wine, lemon or lime juice. You can also add a little Dijon mustard or honey to taste, and season with salt and black pepper to taste.
2.2 Add grilled chicken or fish to a salad A veggie salad alone won't fill you up for long - you need extra protein to fight hunger. Protein takes longer to digest, so you'll stay full longer. Good sources of protein include; chicken breast (26.7 grams in 3 ounces), salmon (21.6 grams in 3 ounces) and shrimp (20.38 grams in 3 ounces). And make sure to cook them by baking, boiling, or grilling it.
2.3 Spinach or Kale Salad Spinach or kale will help you make an easy-to-eat yet healthy salad. When it comes to leafy greens, darker colors are better. Because they have the most nutrients in them. For example, kale and spinach have 10 times more immune-boosting vitamins A and C than iceberg lettuce. Spinach and kale have a mild flavor that is easy to eat, while some other vegetables like watercress have a spicy, difficult to eat taste.
2.4 Vegetable Salad Add a mix of veggies and fruits to your salads for extra nutrition and flavor. Some vegetables, tubers, fruits like carrots, cucumbers or broccoli, .. will help your salad taste better. Then, add a little color from tomatoes, bell peppers, beets or red onions, ... to make your salad more beautiful.
Salad với rau, củ, quả là một trong các loại salad tốt cho sức khỏe
2.5 Use fresh fruit and nuts Fruit adds sweetness and antioxidants. Nuts give you protein, fiber, and healthy fats. This blend of nutrients makes salads even healthier. In fact, research shows that eating nuts regularly can help fight heart disease and cancer. Try combining berries with almonds, apples with walnuts, and peaches with pecans.
2.6 Black Beans and Avocado Salad To add flavor to a salad without the extra calories, you can use a topping with black beans and avocado. Beans are a great source of disease-fighting antioxidants, and they have protein and fiber, as well as energy-boosting iron. Butter adds fat and fiber. In addition, its fats help the body absorb nutrients, including heart-healthy lycopene.
3. Salads are not good for health
3.1 Crispy Chicken Salad Green salad with chicken may sound like a healthy meal, but breaded and deep-fried chicken can turn that healthy-sounding salad into a calorie bomb. What's worse, research shows that eating a lot of fried food can increase your risk of heart disease and type 2 diabetes.
3.2 Salad with Toast and Cheese Store-bought toast and bacon are high in salt and don't provide much nutrition. You can try adding nuts, seeds or crunchy veggies - such as tapioca and carrots. Cheese has calcium, but it also contains about 100 calories per ounce. If you really want some, choose a low-fat variety, like feta or Parmesan, and add just a little bit of sprinkled cheese.
3.3 Salad with cream Creamy sauces like ranch, blue cheese and thousand island are often high in calories and unhealthy saturated fat. A typical 2-tbsp serving of blue cheese sauce contains nearly 150 calories and more than 15 grams of fat. The result is a salad that may contain more fat than a cheeseburger with fries.
3.4 Salads with fat-free dressings You should eat salads with low-calorie and fat-free dressings. To add flavor to salads, they are often added sugar and salt. Fat makes salads tastier and healthier. Your body needs it to absorb and use certain vitamins like A, D, E, and K. One study found that people get less of antioxidants called carotenoids when they eat salads with fat-free sauces, compared to reduced or all-fat
Ngoài salad tốt cho sức khỏe thì Salad gà giòn lại không tốt cho sức khỏe
4. Tips for making delicious, low-calorie salads
Many restaurants sell their salads with cheese, fried onions, bacon or toast. Even a simple Cobb salad can consume almost 1,000 calories and 85 grams of fat. You should check your restaurant's nutritional information to make smart choices. And ask to adjust the calories in your salad.
When you make your own salad, you can control what is added to the dish. You can add vegetables and use healthy ingredients. Swap low-fat turkey for regular chicken when making crispy chicken salad. Reduce cheese to 1/2 ounce per serving, which is about the size of 4 dice.
Above is information about salads for your health. Salad is also a dish you can think of if you are on a diet. Be creative with many new ways to make salads to always feel delicious.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
