Super Salads for Dieters

Salads are vastly popular among health-conscious people, and rightfully so - a daily super bowl of fresh veggies is a great way to boost health, enrich the diet with vitamins and antioxidants, get protection against degenerative diseases, and, of course, ensure that your waistline always stays lean. In the summer, salads are even more desirable because they cool us down and can be quickly tossed with almost any ingredients - an instant meal without slaving over a hot stove!

When you are on a diet, fresh fruits and vegetables are your best friends. You can eat as much of them as you wish without any dangers for your weight. The only thing you have to beware of is a dressing. A typical salad-bar meal can easily contain up to a thousand calories with a half of them coming from fat - usually, as artificial trans fats or processed oils, which are not the best ingredients for your health. An ideal addition to your salad should contain extra-virgin olive oil, freshly squeezed lemon juice, cultured cream, yogurt, apple cider vinegar, or mashed avocados. Avoid using commercial dressings since they are typically made from rancid, cheap, low-quality vegetable oils, preservatives, and coloring additives and offer little nutritious value.

Of course, organic vegetables are your best choice. However, if you are not able to get them, be sure to wash your non-organic veggies thoroughly to remove pesticides and other impurities. If you do not like to spend much time in the kitchen, you can even buy pre-made supermarket salad mixtures to keep in your fridge - that would save you time and efforts of washing and chopping your greens. Any vegetables for sure are better than no vegetables!
In order to boost your salad’s carbohydrate content, mix in corn or carrots and add some fruits or berries: banana slices, raisins, or cranberries. To get the most vitamins, choose dark, colourful vegetables - red tomatoes, green peppers, dark lettuces, which are more superior nutritionally than pale celery, cucumbers or iceberg lettuce. Plus, colourful vegetables are brimming with antioxidants and phytochemicals that guard your health. In addition, salads easily can heighten your intake of potassium, a mineral that protects against high blood pressure. The veggies richest in potassium are the most humble ones: broccoli, carrots, and tomatoes.

For a well-balanced, main-dish salad, add some protein: cottage or feta cheese, canned salmon or tuna, sliced turkey or chicken. Vegetable proteins can be added, too - diced tofu, walnuts, or chick-peas are great and healthful choices. Remember that protein is a necessary ingredient for your diet as it stimulates effective metabolism and helps your body burn undesirable fat deposits.

Salads can be a quick, refreshing and delicious part of your skimming diet and a healthy lifestyle. A properly designed and well-dressed salad can boost your metabolism, help you lose weight, increase the nutritional value of your everyday menu, and protect your health. Keep munching!

Tim Ford