Healthy Hotspot

· 28 Mar 2022

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Create the perfect salad

Just because it is green, does not mean it is healthy. Use these 10 tips to make a low-calorie, high-protein lunch or dinner.

Properly covered, it will withstand a great deal of fiber, protein, and phytonutrients.

Badly done, there is nothing better than fast food. Investigate the new leaf with these simple suggestions.

1. Get green
Fresh spinach is almost nine times the amount of vitamin K that makes up iceberg lettuce bones. Use at least 2 cups and you will get a large dose of zeaxanthin and lutein to protect your vision as well.

2. Focus on color
Brightly colored products often provide many nutrients. For example, carrots and broccoli contain beta-carotene (a body that can convert it into vitamin A to strengthen the immune system, eyes, and skin health) as well as anti-cancer compounds. Excellent salads include a variety of vegetables, such as hearts of artichoke, beets, corn, red and green peppers, peas, and plenty of tomatoes (an excellent source of vitamin C).

3. Collect free money
They are not nutritious stars, but you can not go wrong with cucumbers, mushrooms, succulent vegetables, or zucchini. They are low cal and their special water content helps to fill you up.

4. Skip the shoots
They may look healthy, but green alfalfa shoots and mungs are linked to about 40% of recent food-related diseases.

5. Wear creamy items
Avoid all mixtures made with mayo. Just 1⁄2 cup of pasta salad contains 115 calories and 5 grams of fat; potato salad costs about 180 calories and 10 grams of fat. If you have to have them, skip dressing in your green salad.

6. Pound protein
Identify at least 25 grams of high quality protein, which will help you stay full longer. The best sources of salad bar include whole egg (7 grams); cottage cheese (7 grams per 1⁄4 cup); tofu (6 grams for 1.4 ounces); chopped chicken or turkey (11 grams per 1/3 cup); or plain tuna (23 grams for 3 ounces). Avoid using grated cheese.

7. Fill with fiber
Although most vegetables are a good source of fiber, beans are much better. Add 1⁄2 cup of chickpeas (garbanzos) for 5 grams of fiber, or get 8 grams of black beans. Three bean salad is another good option.

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