Natural source of Fibre:
The main components of most salads are vegetables, fruits, greens, beans, whole grains,
legumes, nuts and seeds. These are loaded with fibre. Fibre has been shown to be
beneficial for chronic diseases like diabetes, heart disease and gastric related problems.
The recommended fibre intake for women is between 21 to 25 grams, while men should take
between 30 to 38 grams.
Vitamins and minerals:
Green leafy vegetables are rich in vitamin A, vitamin C , vitamin E and folic acid etc . These
vitamins are good for eyesight, general immunity and protect against certain cancers. Many
vitamins are loaded with antioxidants and are anti-inflammatory. Many salads contain
essential minerals like potassium, iron and magnesium.
How to make a balanced salad?
You should add protein and healthy fats to add in the salad to get a satiety and balanced
meal. Garnish with nuts and dried fruits to make it tasty and the most important of all – salad
The basic ratio is 1 part of vinegar or lemon juice and 3 parts of your favourite oil. I use olive
oil for my dressings. This is the base of dressing. To make the salad appetising, you can add
salt, pepper , herbs and mustard to it. That’s it ! Basic dressing is ready
Can you lose weight eating salad everyday?
A calorie deficit is required for weight loss. Since salads are low in calories, eating them on a
daily basis will help to lose weight gradually.
Precautions to take:
Careful about the portion size when you are starting salads for the first time. You may feel
bloated. Make sure that dressing isn’t too much as the acid in vinegar or lemon juice may
trigger reflux related problems.
Here is the sample salad recipe :
Chickpeas salad :
Chickpeas-1 cup( boiled)
Cucumber-1 cup(cut into small pieces)
Tomatoes- 1 cup(de-seeded)
onions-½ cup(cut into small pieces)
Coriander leaves-¼ cup( chopped)
Olive oil- 1 tablespoon
Lemon juice-1 tsp
Herbs, black pepper and salt
Take all the ingredients in a bowl and mix with the dressing. Toss everything well. Your
healthy salad is ready!