In last month’s blog, we shared how eating a healthy salad each day can help you to obtain the daily amount of vital nutrients, fiber and good fats that you need. The big question was, “Is this too good to be true?” Perhaps. There are actually a few common mistakes you can make with salads that reduce the health benefits, the primary culprit being salad dressing.

Salad dressings are like the icing on the cake. They add lots of flavor and encourage us to consume more fruits and vegetables, hence “A salad a day can boost your health!”

In an attempt to minimize the number of calories you consume you might choose a fat-free salad dressing with the thought that less calories in will maintain or create weight loss. Fat-free dressings are just that – free from fat, and they are primarily made up of water. Without the oil molecules, your intestines won’t absorb certain vitamins like A, D, E and K. Bottom line is that you need fat to absorb the nutrients from the vegetables and fruits you consume. It also helps to increase your fat satiety so you’re not hungry right after you finish that salad with fat-free dressing.

If you’re looking for less calories and fat, but still want flavor and all the health benefits of eating those delicious fruits and vegetables, you may want to opt for a light dressing versus fat-free, or make your own salad dressing from scratch. There are two primary types of salad dressings: creamy and vinaigrette. Creamy has a base of mayonnaise, sour cream, yogurt, heavy cream, etc. Vinaigrette has a base of oil and vinegar. The latter is probably your healthiest option, and it becomes even more flavorful with herbs and seasonings.

If you consume a light salad dressing, you may notice high acidic notes, a reduced fat mouthfeel or increased levels of sugar and/or salt. Bottom line, you want a flavorful taste, good mouthfeel and you want to absorb all of the vitamin and nutrient benefits from your salad. That’s why, at LifeWise Ingredients, we produce a variety of flavor modifiers to create a great flavor profile, improve mouthfeel, while reducing acidic notes, salt and sugar and all this while our product lands on the ingredient declaration under ‘Natural Flavors”. A salad a day can boost your health and taste good too!

Eat your salad today!

Most of us are health conscious these days. We want to be healthy, not just from a weight and/or fitness perspective, but healthy throughout our entire bodies.

Evidence suggests that eating five servings of fruits and vegetables each day is good for your health and lowers the risk of many health conditions. According to the Centers for Disease Control and Prevention (CDC), only one in ten American adults actually eat their recommended amounts of fruits and veggies each day. We could, however, easily include a salad each day to meet or exceed this recommended guideline.

According to the Harvard School of Public Health, “A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check.”

It’s important to eat a variety of fruits and vegetables, diverse, and all colors of the rainbow. By doing so, you will receive a wide array of minerals and nutrients. If you eat a salad every day, the primary side effect you will notice is a huge boost in nutrient consumption. Here are just a few examples of some of the health benefits:

Leafy greens, fruits, vegetables, whole grains and legumes are all common in salads and they are a great source of natural fiber which helps to reduce your (LDL) cholesterol and control blood sugar levels, as well as avoid constipation.
Citrus, berries, bell peppers broccoli, tomatoes and carrots are rich in vitamin C which serves as an antioxidant to protect your cells against damage and improves the integrity of tissues, like skin and blood vessels.
Raw or roasted seeds added to your salad will aid your intake of healthy fats. Olive and avocado oils found in salad dressings help as well.
Spinach, watercress, kale, broccoli, and Brussel sprouts are rich in vitamin K which plays a key role in bone health and proper blood clotting.
Spinach helps to improve the performance of mitochondria that is found in our cells to help produce energy, and to inform and power our muscles.
Romaine lettuce provides two key ingredients that help protect the heart muscle: folate and fiber. High levels of folate have been shown to assist in the prevention of stroke and cardiovascular disease.
The water found in vegetables hydrates our bodies and is necessary for youthful skin tone and basic bodily functions.

Let’s face it, eating a salad every day is healthy because you get vital nutrients, fiber and good fats. And, one of the great things about salad is that you can be creative and make it with whatever you have on hand, including: lettuce, vegetables, proteins, herbs, sprouts, toppings and a dressing. Not only that, but they are cool, crunchy, and fun to eat with lots of textures, colors, and flavors. They are delicious, attractive, easy to make, easily ordered at a restaurant, and are good for you.

Sound too good to be true? Well, there are a few mistakes people make with salads. The primary culprit is the salad dressing. Stay tuned for next month’s blog to find out how you can enjoy a delicious dressing on your salad without the added calories, sugar or fat.

Eat your salad today!