Breaking News
Home / Fashion / Health & Fitness / Are Salads Actually Healthy?

Are Salads Actually Healthy?

Sometimes after a hard workout or a week of eating like a broke college student, you can get a burst of inspiration and want to have something healthy and nutritious. Usually the first idea your brain jumps to is a salad. But, are salads actually healthy? There are some salads that have dark, leafy greens, like a spinach salad, and others have creamy dressings with croutons, like a caesar salad. To most people, the latter definitely tastes better, but is it as good for you? Here are a few things to keep in mind when making or ordering a salad to ensure you get the health benefits your body needs. 

Greens

Instagram post by Verde © eatatverde on Instagram Instagram post by Verde

The lettuce is the foundation of the salad and in order to have a healthy salad, you need to have a solid foundation. Dark, leafy greens are the best choice because they supply the most nutrients. Some examples are:

1. Kale

2. Spinach

3. Romaine

4. Arugula

5. Spring Mix

These leafy greens are high in vitamins, minerals, and fiber. You want to steer clear from iceberg lettuce because it doesn’t have any nutritional value, and it is made up of approximately 95% water. 

Veggies

Instagram post by SelfieSalads © selfiesalads on Instagram Instagram post by SelfieSalads

I’m sure you have heard that veggies are very important to have in your diet, but they are especially important to add into your salad. Using the right combination can add some awesome flavor as well as some vital health benefits like: reducing risk of high cholesterol and heart disease. My general rule is pick 3 veggies that blend well together for your personal taste! Some of my favorites are:

1. Onion, tomato, cucumber

2. Cauliflower, diced celery, and shredded carrots

3. Bell peppers, corn, and olives

Protein

Instagram post by The Babbling Brooke © the.babbling.brooke on Instagram Instagram post by The Babbling Brooke

Protein is super important to add into a salad to ensure it is filling and gives you the energy boost you need. The classic grilled chicken is always a go-to, but any lean white meat will add the protein your body craves. One of my favorite summertime treats is grilled shrimp with squeezed lemon! It adds a nice citrus flavor and has a lighter feel.

For all of the vegetarians out there looking for some protein add-ins here is what I recommend

1. Chickpeas

2. Quinoa 

3. Pieces of egg

4. Peas

5. White beans

20 Unhealthiest Salads on the Planet: <p>By David Zinczenko, author, Zero Sugar Diet</p><p>“This salad is so good,” my pal Megan said to me the other day, over lunch at Chili’s. “I can’t believe it’s actually good for me, too. Maybe I’ve even earned dessert.”</p><p>“Megan,” I answered gently, “You’ve just had dessert—for lunch. That salad has nine doughnuts’ worth of sugar!”</p><p>My poor friend. She’d come in for a slimming Caribbean Salad but left feeling like a beached whale, and no wonder: she’d just eaten nearly three times the recommended amount of sugar for an entire day. That’s because her order was filled with six kinds of added sugars, which food manufactures sneak into almost everything we eat, from bread to cold cuts to yogurt, peanut butter, pizza and even “health” foods like salads.</p><p>That’s why I wrote <a href="https://www.amazon.com/Zero-Sugar-Diet-Flatten-Cravings/dp/0345547985">Zero Sugar Diet</a>. Until now, there’s been no way to tell how much added sugar you’re eating—or how to avoid it without sacrifice. But with the simple steps in Zero Sugar Diet, you’ll be able to eat all your favorite foods and strip away unnecessary sugars—losing weight at a rate of up to one pound per day. All it takes is 14 days to retrain your tastebuds.</p><p>Start by avoiding the 20 salads on this list, and <a href="https://www.amazon.com/Zero-Sugar-Diet-Flatten-Cravings/dp/0345547985">learn more about Zero Sugar Diet here</a> to lose weight and look and feel better than ever!</p> 20 Unhealthiest Salads on the Planet

Dressings

Instagram post by Sam Kipthaura © sumira on Instagram Instagram post by Sam Kipthaura

No creamy dressings. I repeat, no creamy dressings. I completely understand that a salad without a little bit of dressing can be too bland, but this is where a lot of salads take the turn from healthy to loaded with bad fats. The best thing to do is to make your own! Mix some oil and vinegar or balsamic vinaigrette with some spices like garlic or a pinch of sea salt! If you do choose to use a store bought dressing, make sure you look at the fat content and the ingredients on the nutrition label. Some tend to hold a long list of preservatives, which are not good for your system.

Pro-Tips

Instagram post by Angela Ribeiro © mrsangelaribeiro1 on Instagram Instagram post by Angela Ribeiro

If you are looking to be extra healthy or just add some fun things into your salad to make it look more colorful, try adding some of these things to top your dish off.

1. Cranberries

2. Walnuts

3. Raisins

4. Almonds

5. Avocado

6. Cut up apples

7. Mandarin oranges

Salads are a quick meal to make and they are easy to cater to your personal taste. Now you can ensure that your body is getting the most out of your simple meal. 

Replay Video

  • Hold those babies: New research shows the power of touch

    Hold those babies: New research shows the power of touch

    Old-fashioned relatives sometimes warn new parents not to hold their babies too much, lest they spoil them. New research should put that myth to rest: A newly published study shows that cuddling infants leads to long-term positive effects.

    TODAY
  • Check out 5 different ways to tie a trench coat

    Check out 5 different ways to tie a trench coat

    5 stylish ways to tie your trench, just in time for spring.

    TODAY
  • Corsets are making a comeback

    Corsets are making a comeback

    And it may be more than just a passing fad.

    USA TODAY

UP NEXT

UP NEXT

Check Also

This is what your nightmares say about you

© Dream catcher Dream catcher Most of us nod off as our sleeping brain uses …

Is Trump making you fat?

© (Getty Images) Anxiety about the president’s decisions and comments can lead to stress eating …

The 14 most unhealthy snacks you can buy at Trader Joe’s

There’s no argument that Trader Joe’s is a wonderful place to find unique grocery items, …

Less Salt, Fewer Nighttime Bathroom Trips?

© Provided by ScoutNews LLC Lowering your salt intake could mean fewer trips to the …