Good Lifestyle

Salads Perhaps the most loved form and the shape of your vegetables during lunch or dinner. Some people find them delicious and satisfactory, while others oblige green greens in their diet to make sure they follow theirHealthy food goals.

But are salads really so healthy you can think they are? And what would happen if you consume them daily?

We wanted to fix the record directly on this popular health food and what happens when you eat a salad, so we spoke withLauren hoover, rd, andToby Amidor, MS, RD, CDN, Fand, award-winning nutrition expert, andThe Wall Street newspaper selling moreCookbook Author. You might be surprised to discover exactly exactly how these daily salads have an impact on your diet! And while you try to make better choices, check these15 underestimated weight loss tips that actually work.

Eating raw vegetables and fruit is a great way toincorporating more fibers into our diet, and this includes leafy greens. When you include fiber in your daily diet, you can help preventObesity and diabetes type 2, as well as help inhealthy digestion.

"Fiber found in vegetables can also help the management of blood cholesterol," said Hoover. "Therefore, if we are strategic about what we have put in our salads, we can get several health benefits to eat them frequently."

To increase your fiber intake when you reach the salad, try adding tomatoes, carrots or cucumbers.

Vegetables are filled with nutrients that your body needs, but you may need to eat more of them.

"Only 1 on 10 Americans get the recommended daily amount of vegetables and fruits," says Amidor. "It means that 90% of Americans does not eat enough vegetables and fruits every day."

If you are not going sufficiently, you are absent from many important nutrients. According to Amidor, "vegetables provide many important nutrients, including antioxidant vitamins A and C, potassium and a range of phytonutrients composed of natural plants that can help prevent and combat illness."

The good news is that salad could be the answer. Hoover estimates that salads are a great way to get our recommended daily vegetable portions.

"I usually recommend that half of the vegetables of the plate. So, including salads with your meals or to have as entry, can be a useful strategy to stimulate the contribution of vegetables and reach this proportion. "

According toJournal of the Academy of Nutrition and DieteticsThe people who reported that eating salads specifically had higher amounts of vitamins A, B-6, C, E, K, folate, choline, magnesium and potassium.

Although salads are filled with fibers and nutrients that our body needs, it is important to note that salads consuming regularly can sometimes bring unwanted side effects. In the same study of theJournal of the Academy of Nutrition and DieteticsIt has been found that regular salad consumers have also shown a higher number of sodium grains, fat, sugars and refined grains.

According to Amidor, it's because most people often pack on higher grease and sugar ingredients to make salads more delicious.

"Salads that are made with many high calorie ingredients such as cheese, lots of nuts and seeds, tortilla chips, lawyers and creamy amenities can send the calories of the salad rising to 800 or more, "says Amidor. "Eating very high calorie meals can often potentially lead to weight gain, obesity and type 2. 'diabetes"

Hoover also reminds us that "while salads can be charged with nutrients, all salads are not created equally ... Some dressings have hidden ingredients that add extra calories and sugar to salad."

Hoover and Amidor feel that you can look at your calorie consumption by carefully selecting your salad trim.

"Tow your salad with protein such as salmon, hard egg, beans, tofu, shrimp, chicken breast or lean beef and avoid fried foods," says Amidor.

"It is important to build salads with green leaves, include colorful vegetables, lean protein, healthy fat and use a lower sugar dressing, in order to reap their benefits," suggests Hoover.

If you are looking for a healthy recipe inspiration, here'sEasy, healthy recipe ideas, 350 calories that you can do at home.

Although salads can become calories, it's also important to make sure you getquiteCalories and nutrients in your meal. If you consume salads with too few nutrients, calories or protein, you may feel hungry and protect quickly afterwards.

In a study found in theNutrition log On the contribution of men and proteins, it has been concluded that inadequate amounts of proteins have left men of all ages feel happier and less satisfied with their meals.

"If the salads encomplete are incomplete, which means that they do not contain all macronutriment-lean proteins, healthy greases and complex carbohydrates, they might not provide meals satisfied and leave in turn a person having hungry, said Hoover. "

Although you may be transforming yourself into salads to eat healthier and consume fewer calories, it can leave you much happier and dissatisfied if you do not go these salads filled with protein and useful nutrients . For this reason, it is important to listen to your body while you eat and incorporate proteins where you can.

Salads and raw vegetables can be perfect for regulating digestion and getting useful nutrients. On the side reversal, too many raw vegetables can actually hurt your intestine.

According to Hoover, "Eating salad everyday can bring some people to feel ballays because too many raw vegetables and fur can be difficult to digest." In a recentGastroenterology study, it was concluded that lettuce can actuallyhallmateor linked to an increase in gas by fermentation in the intestine, or contractions of the abdominal wall.

If you feel a little discomfort and bloating, it may be helpful to record and track your raw vegetable consumption. Our bodies are unique and can treat raw salads and vegetables differently, which is why Hoover points out that "it is very important to listen to your own body".

Much continues when you eat a salad, but as long as you keep the protein, stay away from the wrong fillings and follow exactly how your body reacts, go ahead and continue to eat these daily salads.