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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Do you think you are eating healthy with that salad? Maybe not. Salads seem like the healthiest meal choice. But common mistakes can turn your plate into a nutrient-lacking or even a high-fat or high-calorie dish.
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Just cucumber and tomato isn’t a salad. Without protein like paneer, tofu, eggs, or sprouts, your salad won’t keep you full or fueled.
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Mayonnaise, honey-mustard, or “low-fat” dressings often sneak in sugar, oils, and additives. Stick to olive oil, lemon, curd, or homemade chutneys for dressings.
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Raw veggies don’t mean better, as to many people raw veggies can cause bloating. Opt for light steamed veggies that help improve digestion and nutrient absorption.
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Some nutrients (like A, D, E, K) need fat to be absorbed, so add nuts, seeds, or a drizzle of cold-pressed oil to that crunch and good fat.
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Carbs are not evil, so tossing in a few sweet potato cubes, or quinoa in your salad can help with satiety, energy, and taste.
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Monotony kills motivation and can often increase the chance of indulgence in unhealthy foods too. Mix it up, try millet salad one day, sprouts chaat the next.
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-A good Protein sources -Good fats -Some fiber-rich carbs -Seasonal veggies -Natural herbs and spices
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Best before a main meal, as a light dinner, or alongside a thali. Avoid eating salad late at night if you have weak digestion or face bloating, acidity more frequently.
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Use different colored vegetables and herbs. Each colour adds different antioxidants and health benefits. Your salad should be a balanced bowl, not just rabbit food that you keep on chewing. Build it like a meal, not a side dish.
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