Health and salads go hand in hand. All health agencies worldwide recommend consuming at least 3 to 4 servings of fresh vegetables in a day for maximum health and nutrition.  The servings translate into at least 400 grams of veggies per day.  And what better way to include them than creating a colourful, tangy and low calorie salad!

The USP of salads include:

·         Rich in fibre

·         Full of antioxidants

·         Very low calorie

·         Easy and quick option

Fiber is a part of the plant foods, which cannot be completely broken down by the digestive enzymes. There are two types of fibers, soluble and insoluble.  The seeds and outer skin of most fruits and vegetables are insoluble, and whole grains and pulses have soluble fiber.  Both these types of fiber have important health functions that include heart health, prevention and cure of constipation, gut health, and cancer protection. Recommended amount of fiber can help you in your weight loss goals.

Antioxidants are disease fighting substances, that prevent and slow down cell damage and are found in many fruits and vegetables.  Scientists recommend including veggies and fruits that are in all the colors of the rainbow, for maximum health benefits.

Salads can –

• Lower the risk of several forms of cancer

• Reduce the risk of diabetes and heart disease

• Help in regulating the digestion

• Help in weight loss

• Prevent and cure elevated cholesterol and blood pressure

How can salads help you in losing weight? 

• Consuming fiber rich foods can help you feel full for a longer time.

• As it delays the process of digestion you don’t feel hungry for a long time.

• If you eat salads, fruits and vegetables you can eat the same amount of food and you can feel full with lesser calories. If you eat salads, fruits and vegetables you end up eating less of the cooked food so lower calorie consumed.

• Chewing on raw veggies such as lettuce, cabbage, radish, carrots takes a longer time. Chewing promotes saliva and it produces stomach juice which helps to fill the stomach.

The recommended daily allowance of fiber for adult men is 38 grams and 25 grams for adult women.

Tips to include fiber rich foods –

• Snack on interesting salads during the break or snack time.

• Include high fiber beans, peas and lentils in salads.  Chickpeas, rajma, sprouted moong adapt well into any salads.

• When eating out, start out with plenty of salads.  Fill your plate with salads made without mayonnaise or cream.

To add more nutrition, include low fat tofu, paneer made from skimmed or toned milk, or a yoghurt dressing.  This way, the salad becomes a complete meal in itself.

And be sure to drink plenty of fluids when adding fiber to your diet. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.

Choose your healthy plate of rainbow colored veggies, with just a click of the mouse.  Visit caloriecare.com for a great menu that includes hand crafted salads.