SALAD CALORIES: WHEN IS IT REALLY A HEALTHY DISH?

Talking about diet immediately leads us to think of some simple recipes to make and famous for their low calorie intake. The salad is certainly the one at the top of the list. However, some salads, such as the Piedmontese one, have only the name of light and dietetic. Furthermore, some prepared not directly by us and bought directly assembled in the departments often hide a considerable caloric rate that undermines our efforts to stay fit.

Ideally, therefore, it is best to prepare your own salads, using fresh or even organic products, to avoid ingesting junk food. In addition to this, you must always pay attention to the ingredients you choose to garnish the salad: just add a few wrong ones to transform a healthy food into a food rich in calories.

No more calories: here is the true balanced salad

First of all, if you choose to buy a ready-made salad or eat one at a restaurant, be wary of the descriptions on the label or menu that see terms such as "crunchy", "tasty" or "creamy": it is likely that some of the ingredients are breaded, excessively seasoned and therefore contain a high dose of fat and calories that are harmful to health.

Normally, 100 grams of green salad with little oil and just a pinch of salt contains 70 calories. The problem lies in the choice of the other components that we add to give it more flavor and greater nutritional properties. In fact, not all starches, proteins and dairy products are the same.

The ideal salad

A balanced, light but satisfying salad, especially if it is your main dish, should consist of:

A serving of protein (low fat) such as fish, eggs, fat-free ham or white meat.
A serving of starchy foods (whole grains) such as brown rice, millet, quinoa, or legumes such as lentils.
Raw, boiled or grilled and / or raw vegetables.
Possibly lean dairy products for those who can tolerate them well, but it is not mandatory if you already have a protein intake.

Without forgetting to combine textures, flavors, oils (which should be varied and preferably organic), spices and other aromatic herbs well.

Nutritionists recommend the following breakdown for perfect balance and "optimal intake of all the nutritional properties we need: half a vegetable, 10%" good "fats, 20% starchy products (starches / legumes), 20% protein .

How many calories are there in the most famous salads?

Caesar Salad
Green salad, chicken fillet, croutons, parmesan, Caesar or Worcester sauce
100 g = between 135 and 300 calories depending on the brand and quantity of the sauces

The alternative: replace the croutons with a slice of toasted and cut wholemeal bread, the sauce with a light vinaigrette (a mixture of oil, vinegar and lemon juice) and settle for a teaspoon of Parmesan.

Nicoise salad
Tomato, pepper, cucumber, red onion, vegetables, broad beans, artichoke, anchovies, celery, eggs, tuna, olive oil, black olives.
100 g = between 75 and 180 calories depending on the brand.

The alternative: replace black olives with green olives. A well made "Niçoise salad" is still a complete and healthy "mixed salad".

Caprese salad
Tomato, mozzarella, basil, oil
100 g = between 170 and 232 seconds, above all, the type of mozzarella chosen.

The alternative: c is for those who like to combine tomato and mozzarella with the soncino salad, healthy and nutritious that favors the sense of satiety. It is possible to add a few drops of balsamic vinegar to the traditional Caprese and replace or add oregano to the basil. .

Piedmontese salad
Potatoes, mortadella, tomato, peppers, pickles, mayonnaise
100 g = between 190 and 400 calories depending on the brand of the products and their proportion in the dish

The alternative: cooked ham and a little mayonnaise, or a mayonnaise made with acquafaba or yogurt.

California salad
Green salad, salmon, artichokes, avocado, corn, tomato, aromatic herbs
100 g = between 100 and 220 calories depending on the brand

The alternative: replace salmon with shrimp or surimi, keep a light hand on the amount of avocado and corn. However, it is still a good salad if you want to stay fit and boasts some ingredients that promote satiety.

Greek salad
Tomatoes, feta, red onions, cucumbers, black olives, extra virgin olive oil.
100 g = between 300 and 400 calories depending on the doses of the various ingredients

The alternative: it is possible to reduce the quantity of feta cheese by adding tuna and vary the black olives with the green ones.

Tabbouleh
Semolina, tomato, cucumber, onion, olive oil, lemon, aromatic herbs
100 g = between 148 and 699 calories depending on the brand

The alternative: replace the semolina with bulgur or quinoa, less refined, add a little olive oil but also season with lemon juice.

Some advice

The main danger when one goes on a diet alone, without the help of a professional, is the feeling of constant hunger, combined with the sense of deprivation.
We must therefore learn to correctly identify the nutrients that provide us with energy, but that the body will not turn into fat. However, it is good to remember that a simple salad with tomatoes or cucumbers does not bring enough energy. Always try to balance the various foods for a healthy and balanced diet.