Recently, for many people, The salad dish has become a staple on their breakfast table as it is a healthy, useful and varied dish.

Although eating vegetables for breakfast is not common, However, it has spread widely recently, as the salad for breakfast is a great way to start your day and may enhance your psychological state, Digestion improves during the rest of the day. And even help you lose weight.

I guarantee you that you will love it and get used to it, provided that the salad dish is prepared in the right way.

The salad dish usually consists of vegetables mainly with various other ingredients. Like eggs, cheese, fruits, nuts, seeds, grains, and beans.

Replacing your traditional breakfast with a salad is an easy way to add more whole foods to your diet and will give you a range of health benefits, the most important of which are:

Boost your mood and psychological state:

What you eat for breakfast can affect your mood and mental performance.

A breakfast that is high in complex carbohydrates and low in fat, The best example of this is a complete salad dish, They improve your mood and reduce fatigue more than low-carb, high-fat dishes like eggs and bacon.

Foods that contain complex carbohydrates also help you increase your mental performance indicators. Such as memory, attention and understanding of events.

Furthermore it , Research shows that leafy greens are especially effective at maintaining brain function as you age.

Digestion improvement:

Salad is a meal naturally rich in water and fiber. Help you improve digestion.

Fiber is either soluble or insoluble.

Insoluble fiber helps food move through your intestines. Which reduces the possibility of constipation.

on the other side, Soluble fiber feeds beneficial gut bacteria. which, in turn, produce short-chain fatty acids (SCFAs), such as acetate, butters, and propionate.

These acids feed the gut bacteria, reduce inflammation, and fights certain bowel disorders such as irritable bowel syndrome (IBS), and crohn’s disease, and ulcerative colitis.

Since vegetables contain both types of fiber, the salad dish often contains both types.

Breakfast salads help you lose weight:

Not only is it rich in fiber and water, But it does require more chewing. Each of these factors may reduce hunger and increase your feeling of fullness. Which makes you eat less food.

In addition, fruits and vegetables, which are the main ingredients in most breakfast salads, contain fewer calories. That is, you can eat a large dish without gaining a significant amount of calories.

Salad enhances your general health and protects you from diseases:

Breakfast salads are an easy way to increase your intake of fruits and vegetables. Which contain many nutrients and plant compounds that benefit your health and protect you from diseases.

For example, Leafy greens and vegetables commonly found in salads keep your brain active. and protect you from type 2 diabetes, and heart disease.

Frequently eating meals rich in fat and sugar for breakfast increases your risk of heart disease or causes an increase in abdominal fat. It is a risk factor for many chronic diseases.

And therefore, Replacing your regular breakfast with salad may help keep your heart healthy and ward off the risk of other chronic diseases.

But you will not get the benefits unless your dish is prepared in the right way and the ingredients are carefully selected, so how do you make a healthy and suitable salad dish for breakfast?

Here’s an easy four-step method:

Step 1: Choose vegetables:

Leafy greens are among the most nutritious, so they make a great base for your salad.

Leafy greens include kale, spinach, cabbage, beets, watercress, lettuce, chard, and watercress.

You can put additional vegetables of your choice. Try to choose a variety of colors, Because this will increase the content of vitamins and minerals and will make the dish look more appetizing. Good examples are bell peppers, tomatoes and carrots.

Step 2: Add a protein source:

Adding a protein source to your breakfast salad is helpful in reducing hunger and keeping you feeling full. In addition to strengthening your bones and preserving your muscle mass.

Animal sources of protein include seafood, eggs, meat and dairy products such as cheese. As for plant sources, they are represented by tofu, beans, peas, nuts, seeds, and some whole grains. Like quinoa.

Step 3: Add some complex carbohydrates:

Carbohydrates are your body’s preferred source of fuel and adding a few to your breakfast salad is a great idea. This can help keep you energized until your next meal.

Carbohydrates can be divided into sugars, starches, and fiber. Keep in mind that sugars are simple carbohydrates and are often linked to obesity, heart disease and type 2 diabetes.

on the other side, The complex starches and fibers are digested slowly, Which boosts blood sugar levels, but in a healthy way.

You should prefer complex carbohydrates such as whole grains, fruits, legumes or starchy vegetables over simple carbohydrates such as processed cereal, crackers or toast.

Some healthy carbs include sweet potatoes, apples, black beans, and pumpkin.

Step 4: Add healthy fats:

Adding fat to your breakfast salad can help your body absorb the fat-soluble vitamins.

The best sources of fat are found in whole plant foods such as avocados, olives, nuts and seeds, which are rich in vitamins, minerals and beneficial plant compounds.

That is why homemade sauces using vegetable oils, such as olive, avocado or flaxseed oils, They are a good alternative to store-bought items. which often contain added salt or sugar.

And after you know the permitted ingredients, you should pay attention to the substances that you should avoid, such as:

• Fried foods, fatty meats, and high-sodium meat substitutes. These ingredients will add an unnecessary amount of fat and salt to your meal.
• Most store-bought salad dressings and sauces tend to be full of sugar and salt while being low in vitamins and minerals.
• candied or oil-roasted nuts that are often coated in sugar or contain unnecessary fat, So it’s best to opt for raw or dry roasted nuts instead.
• Processed starches: include pasta, toast or biscuits, Which tend to be devoid of fibre, vitamins and minerals.
• Dried and sweetened fruits.

Fill your bowl with fresh fruits and vegetables. And make sure to add complex carbohydrates, protein, and healthy fats, and if you want to change your breakfast routine, salad is the best solution.

Sara brings you Asian Chicken Salad. We hope you will try Asian Chicken Salad – Sara Pop Fit

Written by: Mai Majar

Source:

healthline