A Salad A Day

 

Not long ago I was excited to see my brother and my nephew again. It had been a year since we had seen each other and I was making a big salad to enjoy with dinner. It was then that my nephew Jeffrey said “Oh I haven’t had a salad since I last saw you Aunt Sandee.” Yikes an entire year without enjoying a salad. Amazing that this wonderful kid can exist mostly on frozen processed entrees from Costco. 

These days salads are widely available. We can enjoy them as a prelude to a nice restaurant meal or an easy choice at every fast food drive through. Salad kits including dressing and some fun toppings are available at most grocery stores. There really is no excuse not to grab a quick salad. 

But why should we? Natalie Rizzo, M.S., RD lists the following as benefits of enjoying a daily salad. 

What Happens When You Eat Salad Every Day

You might eat more fiber.

The main components of most salads—vegetables, fruits, beans, legumes, whole grains, nuts and seeds—are loaded with fiber. "Fiber has been shown to be beneficial for diabetes and heart disease and contribute to bodily functions like bowel regularity and satiety levels," says Patricia Kolesa, M.S. RDN. As a matter of fact, only about 5% of Americans meet their daily fiber needs of 25 grams for women and 38 grams for men. (Why not track this on Myfitnesspal this week?)

A 2020 review in Nutrients states that dietary fiber intake is associated with positive metabolic health, colonic health and gut motility as well as reductions in cardiovascular disease and decreased risk of colorectal cancer. In other words, meeting your daily fiber needs encourages big positive outcomes.

You will probably eat more fruits and vegetables.

According to the Centers for Disease Control and Prevention, only 1 in 10 Americans eat the recommended 5 cups of fruits and vegetables per day. Since the base of a salad is usually at least 1 to 2 cups of leafy greens, eating a salad every day can help you meet the daily recommendations. "Eating a salad helps you better stick to the common suggestion to eat the rainbow," says Brittany DeLaurentis, RD.

If you're worried that salads are boring, DeLaurentis says that doesn't have to be the case: "A common misconception is that salads contain vegetables and nothing else, and eating them will leave you feeling unsatisfied and hungry." She recommends adding a protein, like cheese, tofu, beans, chicken or a boiled egg, to increase the satiety factor.

You may get more vitamins and minerals in your diet.

Without eating enough fruits and vegetables, some people may not get enough essential vitamins and minerals, which can lead to a deficiency and unwanted side effects. "Green leafy vegetables commonly eaten in salads—like romaine lettuce, spinach, arugula and kale—are rich in vitamin A, vitamin C and vitamin E," says Catherine Karnatz, RD, creator of Nutrition Education RD. "These vitamins may support healthy eyesight, help immune function and protect against certain cancers." In addition, many vitamins double as antioxidants with anti-inflammatory effects in the body. Not to mention, many salads contain essential minerals, like potassium, iron, magnesium and more.

You may have a healthier gut.

"Plant diversity is key when it comes to a healthy gut," says Julie Balsamo, M.S. RDN, a gut health dietitian. "Salads are often also filled with polyphenols, which can promote the growth of good bacteria in the gut." A 2019 review in Nutrients states that when polyphenols from food reach the gut microbes, they modify the microflora and have prebiotic and antimicrobial properties. A healthy gut can impact your entire body from your gastrointestinal tract to your brain, heart and immune system.

Tips for Building a Balanced Salad

Some salads might leave you feeling fatigued or hungry because they are lower in calories with fruits and vegetables alone. Try adding protein and healthy fats to make it a balanced meal that will keep you full.

Our healthy salad formula is a good place to start for creating a well-balanced and hunger-crushing salad. You can make it your own by opting for the ingredients that you enjoy the most. If you're sick of simple mixed greens, try a new leafy vegetable, like escarole or arugula. Buy in-season produce to keep things fresh, and try fruit on your salad for a sweet and savory flavor. Keep the protein options simple, like canned beans or tuna, or use leftovers from the night before. Lastly, top it with a few garnishes, like nuts, croutons or dried cranberries. And don't forget a delicious dressing. 

My favorite dressing is beyond simple. 1 T. Of avocado or olive oil and 2 T. Of a gourmet balsamic vinegar (I love Pear cranberry or fig).

You guessed it your challenge this week is each day that you want to earn the 5 bonus points. 

1. Eat a fresh green salad preferably with a variety of greens throughout the week. 
2. Make sure the salad includes at least 5 fresh ingredients including greens, fruits, vegetables, seeds, nuts etc. 

3. Remember that salads can be eaten any time at any meal. Yes you can have a green salad for breakfast. Yes you can have a salad for a snack. I’ve even been known to eat a fast food salad (I skip the dressing) with my fingers while driving. 

Good luck making a new healthy habit! And of course you can count this salad in your fruit/vegetable total for the day,