I eat salads – I am healthy. Right?

saladI was out at a restaurant the other day when a gentleman at the salad bar caught my eye. He was talking to a friend about eating healthy. He thought that he was being healthy because he was at the salad bar. Salads are always healthy. Aren’t they? Well, this person had a created a large salad for himself. The majority of his salad was made up of iceberg lettuce. Iceberg lettuce has few nutrients. Next, he added a large amount of cheese, bacon, and croutons. Finally, it was topped off with a large amount of a creamy dressing. This “salad” that he had created had a large number of calories and virtually no nutrients. This is a sure recipe for putting on weight and harming your health. Unfortunately, for most people, this is what a salad looks like. It should not be this way. An important rule for good health is that salads should be a large part of your diet. Here is what a healthy salad looks like. First of all, the base of any salad should be dark green lettuce. Your best choices include kale, arugula, and mixed greens. These are loaded with phytonutrients, vitamins, and fiber. Romaine is also a better choice than iceberg. Next, there should be a large variety of colorful vegetables added in. Good choices include onions, peppers, carrots, cucumbers, mushrooms, broccoli, and tomatoes. The more colors the better. Vegetables are loaded with cancer fighting phytonutrients, low in calories, and filled with healthy fiber. Different colored vegetables have different types of phytonutrients. They are very low in calories. In fact, you could stuff yourself with vegetables and still lose weight. Finally, salad dressing should be used in extreme moderation. Salad dressing can add calories very quickly. Try an olive oil based vinaigrette versus a cream dressing. Always ask for your dressing on the side and dip your salad into the dressing. Use the smallest amount of dressing possible. Make the salad a healthy part of your meal. Remember, salads can help fill you up for a small amount of calories so you eat less during the rest of the meal. So go crazy. Create a large and colorful salad for your next meal. You will know that you are getting a large amount of nutrients and a small number of calories. This is a sure equation for improving your health.

Author: drjeffgreenberg

Dr Greenberg is a clinical cardiologist who specializes in preventive cardiology, nutrition, exercise, and longevity. He favors using natural methods to improving one's health.

5 thoughts on “I eat salads – I am healthy. Right?”

  1. Hey doc, you had suggested baby aspirins to keep my blood less sticky. If I have a problem with angioedema and aspirin can cause problems related to angioedema, is there something other than baby aspirin that you recommend?

  2. Hello Dr. Greenberg,
    Thank you for an insightful newsletter. I have a query.
    My father passed away of Alzheimer’s and my mother has early onset of dementia. What precautions can I take so that I experience a better quality of life in my golden years?.
    Thank you,

    1. Read through the many prior posts on this website. By eating healthy, you can significantly decrease your chances of suffering from many chronic diseases. The key is to take action and start today. Do not delay!

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