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Health Benefits of Salad

Salads are the healthiest way to go for anyone who is bent on achieving a fit and vigorous lifestyle. However, there are some ingredients included in salads that you need to steer clear of. You! takes a look...  

To lead a healthy lifestyle you need to make serious life changing decisions about your attitude towards food, exercise, and maintaining a healthy lifestyle.

Adding fresh salads to the diet is something that is necessary as there are many benefits related to it. Fresh, raw vegetables contain vitamins, minerals, and fibre. However, you still need to be careful about the salads you consume. 
Salad bars in restaurants might seem like a good way to eat more vegetables but based on what you choose, you may just end up adding a lot of extra fat and calories to your meal. For instance, many dishes are loaded with mayonnaise, which turns your healthy meal into a fat fest. Read on to discover which foods you can eat as much as you like, foods that have some health benefits but should not be over consumed, as well as foods that one has to avoid at all costs.

Eat fest

Following are the ingredients used in salads that are healthy and can be consumed without you fretting about gaining those extra pounds. Before devouring a salad make sure it includes the following ingredients. 


Tomatoes are rich in betacarotene, Vitamins C and E. They are a good source of lycopene; an anti-oxidant that helps in protecting the body against cancer. Tomatoes are also very low in calories.

Rice and vegetable salad

This can prove to be a great filling dish that is full of fibre and nutrients, especially if the salad is made from brown rice. The vegetables that the salad contains are good sources of vitamins and minerals, however, be sure to steer clear of oily dressings as they can be packed with hidden fat. 

Carrot and salary sticks

Both these vegetables are low in calories so, as long as you are careful not to dip them into anything high fat, you can eat both as much as you like. Celery is a good high fibre choice and carrots contain betacarotene, which the body uses to make Vitamin A. Betacarotine is also a powerful antioxidant and high intakes of it can help reduce the risk of heart disease as well as certain cancers.

Mixed lettuce leaves

The darker the leaves the more nutrients they contain, such as Vitamin C, folic acid and potassium. Here also one needs to watch out for oily salad dressings. Instead opt for balsamic vinegar or lemon juice to add flavour.

Be careful
Following are the foods that have some health benefits but you should be careful not to eat them in large quantities as they can prove to be unhealthy if consumed more than required.

Bean salad

As beans are high in fibre, bean dishes can be really filling. Pulses are also a good source of iron, making them an important food for people who don't eat meat. If the beans are in an oily dressing, drain off as much oil as you can before transferring them to your plate.

Pasta salad

Although pasta salads are a good source of starchy carbohydrates, make sure you only choose dishes with a tomato or vinegar based sauce. Also using mayonnaise in it will make it high in fat and calories.

Cottage cheese

This is a rich source of protein for vegetarians and contains calcium, which is important for healthy bones. Cottage cheese also includes Vitamin B, which helps maintain a healthy nervous system and is also low in fat. Always choose cottage cheese rather than potato salad or coleslaw if you are craving for something creamy.

A definite no no!
Following are the foods that have to be avoided at all costs if you dream of being fit, slim and healthy:


Croutons might taste nice but when you spot them in a salad bar, we suggest that you keep walking. Croutons are usually cooked in either oil or butter, making them a very high-fat choice. In place of croutons to add a crunchy flavour to the salad, opt for carrots or seeds. That way you won't waiver from your healthy diet regime.


Having coleslaw might sound healthy with all that carrot and cabbage but it includes a lot of mayonnaise, which makes it a bad choice if your motive is to reduce weight. If you cannot resist the consumption of mayonnaise then go for a small amount of it and choose calorie-reduced varieties if possible.

Potato salad

Unless the potato salad is of a low fat variety be sure to avoid eating it if you are watching your weight. This is because potato salads are usually packed with ample mayonnaise to turn your healthy diet regime upside down.