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August 26, 2017 By Vrushali Athavle 38 Comments

Health benefits of eating a bowl of salad daily

Salad to reduce weight

Traditionally salads were known to be prepared of only raw vegetables like cucumber, tomatoes, cabbage and onion which are cut into slices and sprinkled with a pinch of salt and lemon. They were either served as the smallest portion among the other food items in the meal plate or totally ignored.

Hey folks, if you have also been doing the same, it’s now time to change.

But, let me first tell you the importance of having salads which will definitely lead you to start having salads with your meals. You can also be very creative in making your salad colorful, tasty, crunchy, balanced, appealing to eat and obviously healthy.

Why salads?????

· Starting your meals with a bowl of salad will help you attain weight loss. Not a joke, it’s true because salads are low in calories, high in fiber and rich in other nutrients. Fiber helps you feel full making you eat, the remaining meal less and ultimately lose weight.

· Eating a high fiber salads aids in lowering cholesterol and also is known to prevent constipation.

  • Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables in salads appears to help your body absorb protective phyto-chemicals  (known to protect against cancer and heart disease), like lycopene from tomatoes and lutein from dark green vegetables.
  • Best way to skip croutons (deep fried pieces of wheat bread) which are few in nutrients and have a high glycemic load is to replace them by nuts and seeds and maintain the crunchiness in the salad.
  • Want to balance it with proper carbohydrates and protein to make it a whole meal; you can add brown rice or protein packed Quinoe, grilled chicken, low fat Paneer, Tofu or Sprouts.

· People, who do not like to eat fruits, can relish on salads which combine fruits and vegetables and eat it as a whole meal or in between snacks. This will provide them a host of powerful antioxidants which will protect the body from damage caused by harmful molecules called free radicals.

Now let’s have a look at some tips to prepare a healthy salad

· Salads are known to be rich in Vitamins. Fat soluble vitamins A, D, E and K cannot be absorbed and used by the body without the presence of some fat. So go for the unsaturated (good fats) olive oil or canola oil. Toss the oil with vinegar which helps to prevent blood sugar spikes after meals.

· The best way to include greens like romaine, radicchio, iceberg and spinach in our daily diet is to mix them all up or use one at a time in salads.

· Don’t forget to add the medicinal herbs like basil, garlic, lemon juice or parsley to the salad for that strong punch of flavor and loads of disease fighting antioxidants. The more flavorful your salad is naturally, the fewer high calorie ingredients you will need to add for taste like extra cheese and cream.

· Pack your salads with as many other veggies or fruits as possible to get the synergetic effects. Carrots, cucumbers, different colored peppers, broccoli, peas, artichokes, strawberries, raspberries, or pears are great choices to get in different textures as well as plenty of filling fiber.

Hope reading this will add a lot of nutrition to your food plate and lead to your ultimate health goals.

About Vrushali Athavle

Vrushali comes from a Public health nutrition background. Masters in the field of Public Health Nutrition, she has worked with a leading international NGO as a nutrition consultant on various projects for addressing malnutrition in children, pre and post pregnancy diets and importance of diet for adolescent girls. She also speaks at several nutrition awareness programmes organized by the Government to educate the villagers as well as block, district and state level government officials. She is a certified Master trainer for “Infant Young Child Feeding Practices” and has conducted various sessions for pregnant & lactating women, care takers, hospital staff and adolescent girls through interactive, theoretical and role plays. She has been working to spread nutrition awareness among both the rural and urban population through various mediums like radio talk shows, street plays, school and college events and by counseling patients in hospitals. She strongly believes in the old saying “health is wealth”. “Being healthy for me is to be healthy both physically and mentally. I use my hobbies like listening to music and art (creativity) profoundly to be mentally fit and swimming and dancing to stay physically fit,” She ssays.

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Comments

  1. Binu says

    July 11, 2014 at 1:06 pm

    Thanks for enlightening us on the importance of eating salads. Please tell us how to de-toxify the vegetables that we are buying from different sources.

    Reply
    • Hok Savon says

      March 28, 2015 at 2:02 pm

      I really like fresh salad so much, and salad make us healthiest and life long. So can you tell me some important aspects when we eat often? And what can we eat for two or three times per week?

      Reply
      • Vrushali says

        April 17, 2015 at 12:16 pm

        Hey !! I really appreciate that you like salads and think they are healthy. If you are looking for weight loss, start your meals with a big bowl of salads. Veggies are high on fiber, vitamins, minerals and low on calories which give you early satiety. This is not make you binge of other unhealthy stuff.

        Regarding how frequently you should eat, if your salads are off those unhealthy sauces, GO AHEAD and grab them everyday.

        Reply
  2. Tristan says

    November 28, 2015 at 2:38 pm

    I’m anemic and have IBS mostly c type.
    I don’t take iron supplements and due to working I have been mostly vegan until recently.
    I was eating a lot of fried and deep fried vegan foods, but have recently been eating a very large salad of mixed romaine and spinach, with shredded carrot, red onion, cucumber, black olives, tomatoes, feta cheese and a dressing made from honey, cider vinegar, lemon juice, olive oil, salt, pepper, oregano and thyme.

    Is this a good mix for somebody in my position? I’ve only started doing this for the past week so am not noticing any difference yet.

    Reply
    • Vrushali says

      February 3, 2017 at 11:19 am

      Hi Trishan

      The combination of all the veggies looks good but make sure that you don’t eat them raw. Go for stir fried. You can also add curd as a probiotic to get more relief.

      Reply
      • Ekane says

        February 22, 2018 at 5:54 pm

        Why not eat them raw?

        Reply
  3. Misbahulhassankazmi says

    February 11, 2016 at 12:13 am

    Experience confirms that salads should be part of meal for good health.

    Reply
  4. Jaswinder says

    February 11, 2016 at 11:46 pm

    Very useful information. I eat Salad with lunch and dinner-cucumber, tomato, spinach and onion.

    Reply
    • Vrushal says

      February 19, 2016 at 11:21 am

      Thanks Jaswinder.Glad to know you are having salads daily. Keep it up!

      Reply
  5. NADIA says

    March 8, 2016 at 9:08 pm

    I have a big bowl of green salad each day…very simple consisting of lettuce, cucumbers, tomatoes, cabbage, sweet peppers, sometimes the purple onions. My skin overall is noticeably smooth and clean, I feel light and full of energy. I am close to 40, 140lbs and 5’6″…and health conscious as i grow older..but I will recommend salads for everyone. On some days, i would steam or bake fish and eat with my salad and make a nice dressing to go with….its so simple, tasty and healthy too….Good luck everyone!!!

    Reply
    • Vrushali says

      February 3, 2017 at 11:25 am

      WOW! That’s amazing and you are an inspiration for all. Good going

      Reply
  6. Jeffrey says

    April 13, 2016 at 12:42 am

    I think a good habit to get into is cutting out the other junk and get back to yhe basic. . a nice salad with a little cheese to start and grilled meat.. Pork, chicken, steaks, .. Thats a good plan.

    Reply
    • Vrushali says

      February 3, 2017 at 11:20 am

      True!

      Reply
  7. Paul says

    May 3, 2016 at 9:39 pm

    Thanks for the information about the benefits of salads. Is it advisable to include meat in our salads?

    Reply
    • Vrushal says

      May 4, 2016 at 2:18 pm

      Hi Paul

      You can definitely add ingredients like low fat paneer, grilled/steamed/boiled chicken or fish pieces.

      Reply
  8. Vrushali says

    February 9, 2017 at 10:26 am

    Hi

    You can mix up variety of green leafy veggies

    Reply
  9. Chyll says

    February 9, 2017 at 8:03 pm

    It is nice i will be eating salad now to live longer

    Reply
  10. credito online says

    February 17, 2017 at 6:40 am

    Hello very nice web site!! Man .. Excellent ..
    Wonderful .. I will bookmark your web site and take the feeds
    also? I am happy to search out so many useful info right here within the put up, we need develop extra strategies in this regard, thanks
    for sharing. . . . . .

    Reply
  11. krishna says

    February 21, 2017 at 2:32 pm

    Hi,
    Useful information but i got a question, the amount of calories in a regular salad bowl which consists of lettuce, cucumbers, tomatoes, , sweet peppers, onions, olives,carrot has around 450 calories whereas a medium sized cups of rice , 3 curries, Dal too contain around 475 calories. How is salad beneficial in weight reduction as we consume same amount of calories be it salad or meal.
    Thanks

    Reply
    • Vrushali Athavle says

      February 21, 2017 at 2:44 pm

      Hi Krishna

      Good question! Even though the calorie content may be same but the nutrients which contribute to this calories are different. We get more of fiber, vitamins and minerals from Salads and less of carbohydrates as compared to the dal, rice and curries.

      Reply
  12. Salma says

    March 27, 2017 at 1:19 am

    Thank you for this article , but i have a problem , i dnt like oil with salad , i like eat vegtebales with lemon zest and vinegar , this means i never benefited from the vitamins ? This really made me sad . I need to know if i must add oil then i will , aftr all i really want to benefit and lose weight i am working so hard with my meals and my eating

    Reply
  13. Rohan Pandhare says

    July 15, 2017 at 12:11 pm

    Recently I started gaining good amount of weight, even I am hardcore gym lover. Now it’s been a month I started taking salad seriously & I would say thing are changing slowly but for good. Everyone should have salads almost of half of their other meals. Most important its very easy to cook. 🙂

    Reply
  14. Chandanita says

    July 30, 2017 at 3:37 pm

    I think including salads and fruits in diet on a regular basis has lots of advantages. It not only prevents constipation, assist in weight loss but also helps stave off major health illness like BP,diabetes for as long as possible. Also coloured fruits and vegetables are responsible for adding various pigments to our body which prevents skin damage from sun and pollution.a

    Reply
  15. Sowmya Reddy menda says

    August 8, 2017 at 8:45 pm

    Hi ,please can you please write a blog for thyroid diet to loose weight

    Reply
  16. Steven Brewstet says

    September 14, 2017 at 12:02 pm

    Nice Article…

    Reply
  17. Vegetable Bowl Chopper says

    November 3, 2017 at 1:02 am

    Rare blog post, This information would be helpful to all.

    Reply
  18. Raushan kumar says

    February 7, 2018 at 3:51 pm

    I want some knowledge about importance of salad in human diet in detail please provide..??

    Reply
  19. Suryakant Khandelia says

    March 15, 2018 at 3:53 pm

    I am 59 years old with good health – overweight by 15 kilos – I weigh 95 kgs for a height of 6 feet.

    I have started raw vegetable salad for lunch in order to loose weight. I take tomato, cucumber, carrot and onion for my salad.

    Please advise if I should have the salad for lunch or for dinner – I do not do much physical activity after dinner, and sleep for about 6 hours.

    It will be helpful if you can send your response to my email address s_khandelia@hotmail.com

    Reply
  20. anirudh says

    June 2, 2018 at 7:20 pm

    i do agree… salad should be included in our meal… well written article..

    Reply
  21. sheri says

    June 23, 2018 at 11:15 pm

    iI really like your replies concerning health benefits of salad. I love salads but the best way I found they work for me is to wilt greens with hot olive oil and garlic. This way I can handle eating different things in my salad that doesnt cause as much gas. Your input would definitely be appreciated,
    Thank you
    Sheri
    I am a christian and I believe trying to eat healthy is part of Gods plan for mankind!

    Reply
  22. Samir Chaudhari says

    September 24, 2018 at 3:27 pm

    Great information about salads. Thanks.
    Just as a part of eagerness, wanted to know that- Are you the same who was in St. Joseph’s ? Jayati’s di?

    Reply
  23. Kezia says

    September 26, 2018 at 1:19 pm

    Hi there! Can you tell me how to use lemon in salad.

    Reply
  24. https://setiweb.ssl.berkeley.edu/beta/team_display.php?teamid=102242 https://community.fema.gov/a0bt0000000mEk3 https://email.esm.psu.edu/phpBB3/memberlist.php?mode=viewprofile&u=534849 http://lib.akb.nis.edu.kz/user/cucumber05 http://knsz.prz.edu.pl/ says

    October 4, 2018 at 4:15 am

    Right away I am ready to do my breakfast, afterward having my breakfast coming again to read more
    news.

    Reply
  25. R.somasundaram says

    December 28, 2018 at 7:36 am

    Hi Vrushali good day
    Can one eat raw tomato, carrot, cucumber and onion for lunch along with 2-3 pulka is it good for health regards somasundaram

    Reply
  26. Kat says

    August 13, 2019 at 6:20 pm

    Consumption of raw vegetables in those with IBS can cause bloating and discomfort.

    Reply
  27. Ankita Shinde says

    September 20, 2019 at 4:57 pm

    Nice blog. Thanks for the share. I believe salads are one of the best meal one can have. I love salads from gardenbar.in! They are just beautiful and mouth-watering at the same time.

    Reply
  28. zahidah saleema says

    October 31, 2019 at 6:40 pm

    thanks for the useful. it helps in chronic diseases such as fights cancer, heart diseases, and balance our glucose level.

    Reply

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  1. Healthy Quick Dinner That Involves No Cooking says:
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    […] The best way to include greens like romaine lettuce, radicchio, and spinach in our daily diet is to mix them all up or use one at a time in salads (2). […]

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