Vegetable Salad is one of the best way to keep you healthy and fit. Having a healthy body is the purpose to begin a healthy lifestyle. Many things you could do to get a healthy body. Doing a healthy lifestyle is not just about doing sport; it’s about all the things in your life. You should change your daily routine, including your daily eating habit. If you want to start a healthy lifestyle, it has to be changed immediately. Eating vegetable salad is one of the things people do in healthy lifestyle. There ara many benefits of vegetable salad that your should try.
Here are things to do to live a healthy lifestyle:
- Consuming Healthy Foods
This is the most important aspect of healthy lifestyle, the food. You have to choose only healthy foods to eat because that is the kind of food that would give many nutrition and energy to your body. You have to choose the food that its amount of unhealthy fats is minimal. It’ll get your LDL cholesterol raised which will cause a heart disease.
There are some healthy fats that are recommended to be eaten such as omega-3, poly, and mono-unsaturated fats. With those fat, The LDL cholesterol will get low, and the HDL cholesterol will get high. Then, the risk of heart disease will be down. It is recommended to get good kind of fats from oils such as olive, canola, soy, and so on. Typically, you can get Omega-3 fat from fish like salmon, tuna, sardines, mackerel, herring, and trout.
Too much sugar per day is not healthy. So, you have to get just enough sugar for your body. The low-sugar foods would be more recommended than the high ones. ¬In order to continue the lifestyle, minimize the number of sweet foods and drinks. You need to consume fresh fruits instead of soft drinks or fruit juices that contain sugar.
- Paying Attention to Hygiene
In order to be healthy, make sure you clean your body every day. Doing shower regularly, two times per day is a must. When your body is sweaty, it means you have to take a shower again. There will be no body acne, and body odor comes out from your body. It also prevents you from diseases that are related to hygiene.
Beside body, teeth are also a crucial part that needs to be regularly cleaned. Brushing your teeth every day would keep away bad breath and gum disease. Another part of the body that usually has more odor than others is your feet. You need to scrub your entire feet including the spot between the toes. The unpleasant odors would be kept away after that.
The clothes are also important; make sure you always wear clean clothes. Particularly, the socks and underwear need to be changed daily. One thing you have to kept in mind in order to be clean is to wash your hands, the moment before and after preparing food, after doing toilet routine, after sneezing or coughing, and etc.
- Getting Some Exercise
This is one of the most challenging activities in a healthy lifestyle. It needs a lot of efforts because people tend to be lazy doing things because it requires a lot of energy. Doing workouts is exhausting, but it would give good impact to your body. The unhealthy fats would be decreased. You just have to do it right.
Stretching is important to be done before and after workouts. It would be helpful to warm up muscles before, and stretching after a workout will relax your muscle too. You can find the ways to do the right stretching for your calf, hamstring, hip, and shoulders. You will be ready for workouts afterward.
You may want to start signing up in a Gym nearby. You need to go there at least 3 times a week. You can combine the cardio and strength training programs. You do the programs in a gym for about an hour or less. If you do not have time for a gym, you can just do a simple exercise in your neighborhood. Do jogging or taking your dog for a walk. Get your body moderately move for at least 30 minutes.
Overall, all of the healthy lifestyle tips are very useful for you. In order to support those activities, you need to avoid the unhealthy habits that could ruin them, such as having less sleep, smoking, drinking alcohol, too many workouts, and consuming diet pills or liquid. Do not do any of those unhealthy habits, or your healthy lifestyle is over.
Vegetables vs Fruits
When talking about salad, it has never been far from these ingredients. Some people love fruits salad, and some other people love vegetables salad. Well, salad belongs to any healthy ingredients, when it’s healthy, raw, and organic, it must be a salad. Consuming salad and putting it on your daily routine would be recommended for a healthy lifestyle. It’s not recommended to combine fruits and vegetables in one salad, it’s not just the way it is, whether it’s a fruit salad or a vegetable salad, those all are good for your health.
Moreover, vegetables and fruits offer their own kinds of benefits, so let’s take a look at each other’s benefits:
There are so many benefits you can get from eating fruits. Here are some recommended fruits you can add to your fruit salad.
Inside this juicy fruit, there are a lot of antioxidants lycopene that will give so many good things to your body. Any antioxidant gives power to your immunity system. It has high water content and the taste is sweet. So it would be a good addition to your salad for its sweetness.
This awesome fruits would give you antioxidants flavonoids that will rise up your good kind of cholesterol, the HDL. The risk of blood clots would be reduced by eating grapes. It would be better to eat grapes as a whole not in form of a juice because the whole grapefruits will give you fiber benefit.
These small fruits have plenty of health benefits. It contains many nutrients such as vitamin K, vitamin C, vitamin E, potassium, and folate. It can be a good treatment for your asthma because of the high amount of vitamin C. The immune system would also be boosted by Kiwifruit. Otherwise, it is not recommended for you who are allergic to this fruit.
This fruit is the source of antioxidant vitamin E, monounsaturated fats that are healthy for the heart. While other fruits are full of carbohydrate, but this fruit is full of healthy fats. Avocado is incredibly nutritious. There is plenty of fiber in one avocado. It would be a good friend to your digestive system.
- Citrus fruits
These are the source of vitamin C. Two of them are oranges and grapefruits. Besides vitamin C, you can get folate, potassium and also fiber. Consuming these fruits as juices are not recommended, just eat the whole fruit.
Those are 5 recommended fruit to be added in your healthy fruit salad menu. What about vegetable salad? Does it have what it takes? Is it better than fruits? Let’s take a look!
As well as fruits, vegetables are also contained plenty of vitamins and antioxidants for your healthy body. Here are some of them:
You can get this green leafy veggie any morning time, in a grocery store. It’s always available; you do not have to wait for its harvest time to get ones. It is rich in minerals and vitamins. Phytochemicals inside spinach would boost your immune system to prevent you from a disease. It also boosts you flavonoids for preventing cancer diseases.
It’s popular for healthy vision. Carrots are rich in vitamins for your eyesight, the vitamin A. It comes from the orange pigment of this veggie that contains antioxidant beta-carotene. The fiber inside this orange-colored veggie would maintain the health of your stomach. It’s also good for your skin health.
- Sweet Potatoes
The orange pigment that is found in carrots is also inside this veggie. So, the antioxidant beta-carotene will also be available inside, for your healthy eyes and skin. Sweet potatoes are a good addition to your vegetable salad. You can have the salad as a complete meal with carbohydrate in this veggie.
This is one of the brassica family members. The brassica family members are cabbage, collards, kale, Brussels sprouts, bok choy, cauliflower, turnips, and broccoli. They are all rich in phytochemicals that contain antioxidant props. This is the real heroes of other vegetables because this is the complete pack of vitamins and minerals.
Beetroots are always in most recommended vegetable list by many nutritionists. Even though it contains a lot of sugar content of other veggies, it would be okay to eat them few times a week. So, it is the way to add sweetness to your salad without sugar. Beets would help boost your stamina or energy for your next workouts. It has betaine which helps protects internal organs from inflammation.
Those 5 vegetables are the best ones among other fruits. So, you have to include these vegetables in your vegetable salad. You can also add other veggies that are not in the above list but if you are on a diet, you have to consider about the calories. The low-cal vegetable is recommended for diet.
Diet with Vegetable
A vegetable is the most popular choice for diet food. When you are hungry but you do not want to eat foods that would make you fat, vegetables are there for you. By eating healthy processed vegetables, your diet would be maximized in performance. There are some simple ways to eat vegetables on your diet throughout your day. Here are the vegetable menus per day (including the fruits):
Have your omelet to be accompanied by spinach, mushrooms, and onions on your breakfast plate. Reduce your eggs by one or your cheese by half. It would be a good combination of omelet and vegetable salad.
- Instead of having some cheese and some meat in your sandwich or burrito, fill it with more vegetable salad such as the combination of lettuce, tomatoes, onions, and cucumbers. Only have a half portion of meat and cheese according to the amount of your previous routine.
- If you like to have a soup in your lunch, fill your soup with chopped carrots, beans, broccoli, and red peppers. It should be a replacement of 1 cup of noodle and 2 ounces of meat. The vegetables would cover the extra calories you’ll be missed from the noodle and meat.
- If you have a favorite dish for your dinner, you can replace 1 cup of pasta or rice, with 1 cup vegetable salad consists of broccoli, tomatoes, onions, squash, peppers, or the combination of all. Don’t worry, the calories would be lower but the satisfaction will be the same.
- Vegetables, fruits, and whole grains should be the dominant ingredients on your dinner plate. The rule is to replace the food like meat, cheese, pasta, and rice, to be substituted with your favorite healthy vegetables. By doing that, the amount of the food would not be decreased, but the total calories would be reduced. You have to keep in mind, that the plate is in normal or small size, not the large one.
Overall, vegetables have to be the dominant ingredients on your plate anytime, from breakfast to dinner. You can also have simple vegetable salad as your snacks. Fruits are good too for your snack since it’s the most liked healthy food.
Best Vegetable Salad Recipes
People could have salad as a side dish, appetizer, or main course. It is all based on how they are served and the ingredients inside it. In this part, we’ll be giving away one of the best vegetable salad recipes for you to try at home and it’s also for you who want to have a healthy lifestyle or healthy diet. There are simple vegetable salad you can try ath home.
Persian Cucumber & Tomato Salad
Here is one simple and easy vegetable salad you can prepare at home. From its name we obviously know that the main ingredients are the cucumber and tomato. You can serve this healthy vegetable salad to be the side dish of grilled chicken or lamb. This dish would balance the nutrition you absorb from the main course, so you can stay healthy.
The matched dressings for this salad is a mixed of olive oil and lemon juice. You can find preserved lemons at the grocery store or specialty food stores near your place. There’s a recipe you can use as a guide to make preserved lemons by yourself.
– Persian or mini cucumber which is unpeeled and diced. (3 cups)
– Halved or quartered cherry tomatoes or baby tomatoes. (1 ½)
– Well chopped onion ( ¼ cup)
– Roughly chopped fresh mint (1 tablespoon)
– Roughly chopped parsley (3 tablespoons)
– Fresh lemon juice (1 tablespoon)
– Minced Lemon zest (1 teaspoon) or minced preserved lemon (2 teaspoons)
– Kosher salt ( ¼ teaspoon)
– Pepper (for taste)
– Extra-virgin olive oil (2 tablespoons)
Here’s how to prepare this simple vegetable salad with those ingredients above. The first thing you need to do is combining the salad ingredients, the prepared cucumbers, tomatoes, parsley, onion, and mint, into a bowl. After that, fill the dressing’s ingredients (without the olive oil and pepper) into the bowl, mix it well. Wait up for about 10 minutes.
If you want to meld the flavors, you can wait a little longer up to 2 hours. Then, add some olive oil and a little bit pepper for the taste. So, the simple and easy vegetable salad is ready to serve as your side dish. If you want to get more detailed information about how to get the exact ingredients or what is the right way to mix the salad, you can find this best vegetable salad recipes online.
For you who want to start a healthy lifestyle, you have to pay attention to everything around you, your hygiene, your activity, and the most important thing, your food. Vegetable salad is one of the best choices for you to support your healthy lifestyle. Add vegetables in your every dish, they are there to make balance to your nutrition intake. Choosing the best vegetables among the other best vegetables would give more supportive nutrition to your body.
Finally, you have to be smart and creative in deciding what food your body needs. By finding more information about the nutrition value of a certain food, you can be easier to decide the matched food to eat based on your condition. You have to keep in mind, the lower calories that a food has, the more supportive it’s for your diet. Eating vegetable salad is one of them.