When we think about diet and healthy eating, one dish that certainly comes to our head is the salad. And not for less: with the right ingredients in this dish, our body gets several important nutrients in a lower number of calories, which is very important for those who need to lose weight.
However, to effectively have these benefits do not just prepare any salad, you need to know how to combine the foods correctly. But how do you know what ingredients and what amount to put in each recipe? To help you, we are going to bring you a prepared list today with the 5 biggest mistakes that should be avoided when preparing a salad:
1. Too much or too little protein
A common mistake in the preparation of a salad occurs in the balance of the amount of proteinin the recipe: while some forget to put ingredients that have the nutrient, others end up putting too much.
The problem with the lack of protein in the salad is that this macronutrient is important for promoting satiety, improves metabolism and helps in the growth and maintenance of healthy muscles, hormones, immune cells, skin and hair.
On the other hand, exaggerating the amount of proteins hinders the weight loss, since the surplus of the nutrient ends up being sent directly to the adipose cell.
To maintain a balance, the recommendation is to use in the salad half a cup of ingredients like lentils or beans, 85 g of lean meat or sea fruit, ½ cup cottage cheese or even a boiled egg and three egg whites. If you prefer to use more than one type of protein source, the solution is to decrease the portion of each.
2. Lack of variety
Anyone who chooses the same vegetables to compose the salad or assembles his / her plate with little variety of ingredients ends up limiting the amount of nutrients and consequently the benefits that he receives through the dish. This is because each vegetable has certain types of antioxidants and different nutrients.
A study by the University of Colorado in the United States evaluated the feeding of volunteers from the research and identified that those who fed for twoweeks of a more varied form registered less oxidation, which is a risk factor for early aging and onset of diseases.
In addition, another study that evaluated the consumption of vegetables of more than 450 thousand people found that those who had a diet composed of more types of vegetables had a lower risk of lung cancer.
To make sure you are leaving your plate well diversified and diverse in vegetables, fill two cups with different ingredients. The more colorful your salad is, the more varied it will be.
3. Too much or too little fat
Just like in the case of proteins, putting too much or too little fat in the salad may not be a good idea. If on the one hand, excess fat is bad for health( risk of cardiovascular disease, high cholesterol, diabetes and hypertension) in the right amount the substance is important for our body.
As well as being a component in the cell membrane, hormones, brain and skin, it also helps us to feel satisfied and increases the absorption of fat-soluble vitamins( A, D, E and K) and antioxidants.
A US study found that people who ate salads without any fat content did not absorb the antioxidants at all, and those who ate the reduced-fat salad even increased their absorption rate but not as much as those who ate the saladwhich had fat presence.
To ensure that fat is right in your salad, you can opt for ingredients like avocado and ground nuts or use seasoning with extra virgin olive oil and balsamic vinegar, for example.
4. Eliminate Carbs
When there are no carbohydrates in the salad, what can happen is that the protein present there ends up being used by the body as a source of energy, which prevents it from carrying out its important functions of maintenance and repair within our body. To prevent this from occurring, the tip is to add to the salad some carbohydrate source like cooked quinoa or organic roasted corn. In this way, you can get satiety and energy and avoid typical snacks throughout the day.
5. Do not season
One of the reasons people get their eyes when they hear about salads is that they may be accustomed to those prepared with weaker or bitter ingredients that do not leave a pleasant taste. But who says healthy food can not be hot? To increase the dish, the suggestion is to use herbs such as coriander or mint or mix the oil or vinegar with pepper and garlic.