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 favorite 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:

  • Aim to make your meal more filling by adding vegetables, and then cut back on another, high-calorie ingredient or food, or simply eat less. This way, you can feel full while eating fewer calories.
  • Add beans, lentils and pulses to stews, bakes and salads.
  • Aim for two portions of veg on your plate. If you’re having shepherd’s pie, have some peas with it too. Add carrots and broccoli to a roast dinner.
  • Eat more salad or vegetable-based dishes. For protein, you could add a boiled egg, chicken slices or cooked lentils. For example, start with some lettuce and add sliced tomatoes, red onion, apples, pears, celery, cooked beetroot, grated raw carrot and a hard-boiled egg.
  • Have vegetables as snacks. Baby carrots, radishes, and sugar snap peas all make ideal snack food. They’re convenient, easy to pack in handy portions and they require very little preparation.
  • Swap sauces based on cheese or cream on pasta, rice or a baked potato for tomato or vegetable-based sauces. Throw in some kidney beans or chickpeas to make the sauce extra filling. These same ingredients can make a filling vegetable or bean-based soups as well.
  • Add some crunch to your lunchtime sandwiches with lettuce, tomatoes, cucumber or grated carrot. This will help fill you up.
  • Stock up on frozen vegetables. They’re quick and easy to prepare in the microwave or on the hob. You can choose single vegetables such as peas, carrots, green beans or cauliflower or mixed veg.
  • Cooked breakfast? Swap a fried tomato or mushroom for a grilled tomato or mushroom. Or, try an omelet stuffed with onion and peppers.
  • Add green, leafy veg to soups or stews. Veg such as kale or Swiss chard are loaded with calcium and iron. This is a really easy way to incorporate them into your meals.

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 220 kcal; a mayo-based Thousand Island dressing is 194 kcal and blue cheese dressing is 228 kcal.
  • 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 yogurt
  • 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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2 thoughts on “Various Ways to Eat More Vegetables And Salad In Your Meal

  • July 6, 2018 at 10:44 pm
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    Reply
  • July 6, 2018 at 10:44 pm
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    Reply

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