Reasons to reach for a salad today

SALADS are cool, crunchy, and fun to eat (lots of textures, colors, and flavors). Most people enjoy eating salads - even kids! You can customise them to include the fruits and vegetables that appeal to you the most, and whichever ones you have on hand.

Here are some of its health benefits

For the fibre

It's hard to believe that something we can't even digest can be so good for us! Eating a high-fibre diet can help lower cholesterol levels and prevent constipation.

Not only that, says Barbara Rolls, PhD, author of the Volumetrics Eating Plan, eating fibre can make you feel fuller, eat less, and ultimately lose weight.

Antioxidants

Many salad ingredients contain Vitamin C and Vitamin A in the form of antioxidant carotenoids. In addition to 7 milligrams of Vitamin C, 1cup of spinach has 93 per cent and green leaf lettuce has 88 per cent of the recommended daily intake of Vitamin A. Add half of a medium-sized carrot and you'll gain more than 100 per cent of your daily Vitamin A. Vegetables that have a better mix of both antioxidants include sweet red peppers, tomatoes and broccoli. Sweet red peppers are an especially good choice. One-half cup provides 77 per cent of the daily intake of Vitamin A and 158 per cent of Vitamin C.

Protein

Getting a regular supply of protein is essential because your body doesn't store it. Leafy greens make the perfect platform for ingredients that turn a salad into a rich source of protein. Choose low-fat cheese and lean meat such as chicken or turkey, but watch the portion sizes so the calories don't add up.You can count on an average of 20 grams of protein in a 3-ounce serving of meat or poultry. One-half cup of beans or a 1-ounce serving of nuts or seeds adds about 5 to 10 grams of protein.

Source: Healthyeating.com