Many of my clients love to include salad as one of their “Go-To” lunches. Salad can be so diverse, easy to pack and full of nutrient-dense, calorie light vegetables – a wonderful meal to help you maintain your health. It’s important to complete this meal by including carbohydrates for energy, fibre for fullness, heart-healthy fat, and protein for balance.
Here are 3 tips to help you plan the perfect salad:
1. Include a Source of Protein
You need to stay full from lunch hour all the way until your afternoon snack or dinner, so include foods that are going to fill you up – like protein. Include 1/4 cup of nuts or seeds OR 1/2 cup of legumes to your bowl of veggies. Some hummus, cheese or boiled eggs on the side would also work!
2. Don’t Forget Carbohydrates
Carbohydrates are the macronutrient that provide us with energy. Without it, you may feel tired, lethargic and/or unmotivated. Make sure to include good quality, high-fibre sources of carbohydrates in your day like oatmeal, barley, whole grain breads and fruit. Add carbs to a salad by mixing in a lovely whole grain like quinoa, adding fruit like apples or pears, or serving some whole grain bread on the side.
3. Variety is Key
Don’t get bored of the same old salad! Try different seasonal greens and add fresh fruit like pears, apples or orange slices. Add protein with chickpeas, lentils, hummus, quinoa or cheese. Use avocado, nuts and olive oil for healthy fat. Try shredded winter vegetables like carrots, cabbage or beets! If you need a little inspiration, flipping through a salad cookbook can help you stick to your healthy eating goals while being satisfied, enjoying tasty food & feeling good.
Much love & good eating,
Stephanie