You know “they” say, a salad a day keeps the doctors away, right? Seriously though, if you want to make sure that you get your 6-8 servings of veggies a day, you might want to consider having a big “fat” salad. I honestly don’t like the word salad, because it carries a non-appealing connotation with it. When people hear “salad”, they think lettuce and maybe some tomatoes. But, I want to change that word to something more a long the lines of “vegetables bowl”. Because veggie bowls should be colorful, nutrient dense and filling. I sometimes challenge myself and throw in as many different vegetables, nuts and seeds that I can. So let’s take a look at 3 of reasons why you should include “a salad a day”.
1. Quick & Convenient
Making a “salad” requires virtually zero culinary skills, and can be prepared in as little as 5 minutes. You can get creative which makes it less likely to become boring and redundant. Just grab some of your favorite veggies, slice and dice, toss some home-made dressing and your good to go. You throw a salad in a glass bowl, in a mason jar and even in a bag if that’s your thing. The point is it’s quick and convenient, and you can take it on the go.
2. Nutrient-Dense
Eating a big fat salad everyday can ensure that you are getting a variety of nutrients in one shot. Depending on what you put in it, you’ll surely get a heavy dose of fiber, micro-nutrients and macro-nutrients. The salad pictured above contains a base of arugula, which is loaded with vitamins A, K and C, folate, calcium, iron, potassium, and magnesium. Orange bell peppers contain healthy doses of vitamin c and B6, as well as fiber to help things move along. And let’s not forget the super-food known as hemp seeds, which contain an array of minerals and great protein rich food. The point is, having one of these bad boys a day will give your body the raw material it needs to function at its best.
3. Satiating (a.k.a very filling)
People tend to think that they’ll be hungry after eating a salad. But, when done properly with a bunch of “fats” tossed in there, you get a highly filling and satisfying meal. What I mean by fats? I’m talking nuts, seeds and good old extra virgin olive oil. My salad pictured above contains pumpkins seeds, which add great texture to your salad and are also good sources of magnesium, potassium, and calcium. Nuts and Seeds are also high in essentially fatty acids, omega-3 and omega-6. Normal consumption of these fatty acids have been linked to reduced risk of heart disease, diabetes and liver diseases (1).
The best use for extra virgin olive oil is drenching your salad with it! Olive oil contains compounds with antioxidant, anti carcinogenic, anti-inflammatory, antimicrobial, and anti-hypertensive properties (2). This seems to be one of the Holy Grail fruits that we should all regularly consume. Adding healthy fats like nuts, seeds and olive oil will have you feeling fuller longer after your meal.
Summary
In today’s world, everything is about convenience. You can order virtually anything at the click of a button, especially food. But let’s be honest, if you’re going to use Uber Eats or Seamless, the last thing you’re probably ordering is a salad. So I challenge you to take a day, head to the grocery store, pick up some of your favorite veggies and prepare a big “fat” salad. You’ll be able to get a large amount of raw material that your body can use to help you in a number of ways. Making small healthy changes every day, can lead to major benefits over time. It’s super important that you do your best to give your body the things that it needs to function optimally. Comment below with some of your favorite salad recipes and ingredients. Let me know how you get your daily dose of nutrients!
Nutrition & Lifestyle Coach 