Various Ways to Eat More Vegetables And Salad In Your Meal

We all know we should eat more fruit and veg, which is especially helpful when trying to manage your weight. They contain fiber, vitamins and minerals. We should eat at least five portions of different fruits and vegetables a day. Salads are often seen as the perfect dieter’s food. But not all salads are as innocent as they seem. Find out what lurks beneath those healthy-looking green leaves and could be spoiling your diet. Getting into the habit of eating more vegetables can help you lose weight and keep it off. There are so many ways to pack more veg into your favourite meals.This article reveals how you can sneak veggies and salads to your daily meals without adding excess calories and how to prepare and dress salads.
how to add more vegetables and salads to your daily meals

We all know that vegetables contain fiber, vitamins and minerals. But what have they got to do with losing weight? Because they contain fiber, vegetables fill you up without packing a big calorie punch (depending on how they are cooked of course). So, make veg a big part of your efforts to lose weight, and you can eat filling, satisfying meals – and avoid between-meal hunger pangs – without exceeding your daily calorie allowance.

Try these 10 tips to fit more vegetables into your diet:

How to Fully utilize Salad

Salads can be your best friend when trying to lose weight but beware of calorie-laden toppings.
A typical green salad of green leaves, tomatoes and cucumbers is low in calories, salt and fat and high in nutritional value.

Read: 20 Free Ways To Improve Your Body Fitness Shape Faster

However, toppings such as croutons, bacon bits, cheese, breaded chicken and creamy dressings will turn an innocent looking salad into a dieter’s nightmare.
The golden rule with salads: avoid fatty toppings, always ask for the dressing on the side and avoid mayonnaise or cream-based dressings.

Salad dressings

Salad dressings are almost always high in calories. A single serving (two tablespoons) of mayonnaise is 220kcal; a mayo-based Thousand Island dressing is 194kcal and blue cheese dressing is 228kcal.
  • Try making your own lower-fat and lower-calorie dressings out of fruit juices. Or make a healthier vinaigrette with olive oil and vinegar or fresh lemon juice.
  • Take care when buying commercial lower-fat salad dressings – while they may be low in fat, they can often be high in sugar. Always check the nutrition information on the label.
  • If you’re in a restaurant or cafe, ask for the dressing to be served on the side and add only as much as you need.
  • Give a wide berth to salads such as Caesar, Waldorf, coleslaw and some pasta and potato salads, all of which are generally soaked in mayonnaise.

3 Lower-Calorie Salad Dressings

Orange-balsamic (82 kcal)
  • 1 tbsp. Dijon mustard
  • 2 tbsp. balsamic vinegar
  • Juice of 1 large orange
French dressing (88 kcal)
  • 1 clove garlic minced
  • 2 tbsp. red wine vinegar
  • 1 tbsp. Dijon mustard
  • 1 tbsp. honey
Ranch-style dressing (51 kcal)
  • 1-2 cloves garlic, crushed
  • 3 tbsp. fat-free natural yoghurt
  • Juice of 1 large lemon
  • 2 tbsp. red wine vinegar

Lower-Calorie Salad Toppings

Add a burst of flavour with these 50 kcal salad toppings:
  • 1 tbsp. toasted sunflower seeds
  • 1 tbsp. toasted pine nuts
  • 1 tbsp. toasted pumpkin seeds
  • A handful of chopped grapes
  • 1 tbsp. of chopped toasted walnuts
There are other ways to add more vegetables to your meal. You can try other methods out.

Read: The 5 Recommended Vegetables For Weight Watchers

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