Diets and Nutrition
If you are going to eat a salad, make sure it has this.
By
Kiwilimón - 2018-10-16T09:23:26.61058Z
Eating salad is always an excellent option, not just for those of us on a diet. Salads are part of a healthy lifestyle as long as we include the right ingredients to make them very nutritious.
A nutritious salad should be an important part of our diet because it provides the necessary fiber for our metabolism to function properly; however, some people may add ingredients that can block this process due to excess saturated fats or calories.
Therefore, you must learn to choose the right foods that a nutritious salad should have, to help you lose or maintain your
weight, as well as provide you with the necessary energy to carry out your tasks.
In a study, researchers from Purdue University state that most salad ingredients should contain vitamins and monounsaturated fats, which are very beneficial for the body.
This is because some products have carotenoids, a class of nutrients that can only be absorbed by the body with the help of monounsaturated fats. Some examples of these are carrots, tomatoes, and onions.
Most nutritious salads have raw or cooked fruits and vegetables; however, you should add these five ingredients to complement their benefits:
- Avocado: It is a food that complements the nutritious salad because it contains good fats that help the body. You only need a quarter of one piece to enjoy its benefits. Additionally, it helps prevent cardiovascular diseases.
- Olive oil: With a third of a teaspoon, you will have the monounsaturated fats that will help you absorb all the nutrients, as well as a good amount of vitamin E.
- Olives: Although their consumption should be moderate due to the sodium content, adding between 8 and 10 olives will give you the amount of monounsaturated fat that your body needs.
- Cashews: If you add eight pieces of this seed, you will get a good dose of magnesium and phosphorus, which are essential for bone health. It will also help regulate sleep cycles.
- Fresh cheese: Besides providing you with a good amount of calcium, it benefits you with a dose of monounsaturated fats.
Nutritious Salad
To enjoy all the benefits of foods rich in
monounsaturated fats, we present the following recipe for a nutritious salad with few
calories:
Ingredients
- Two cups of watercress leaves
- Half an iceberg lettuce
- Two tomatoes sliced
- 50 grams of panela or fresh cheese cut into cubes
- Half a cup of cashews
- One avocado
Dressing
- Two tablespoons of balsamic vinegar
- One tablespoon of olive oil
- One clove of garlic chopped
- Salt to taste
Preparation
- Place the lettuce and watercress leaves on four deep plates.
- Add the tomato slices and avocado.
- Distribute the cheese cubes and cashews.
- Add a tablespoon of dressing to each salad.
With this nutritious salad, you will enjoy good health. Don't forget to mix the ingredients in moderation to avoid exceeding the maximum amount of monounsaturated fats.
Enjoy your meal!
See original article.
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