Stop eating salads.

Salads are usually the first step in our transiiton to eating healthy. It is also always the first thing most of my patients tell me when I ask them if they eat healthy: Well of course, I always have a salad for lunch. But little do they know that inside I cringe everytime I hear the words lunch or dinner and salad together. While salads are healthy and good for you, but eating salad for a meal is one of the worst dietary dicisions. Before you accuse me of being a nut job, let me explain.

Most salads include some greens, tomatoes, maybe one or two veggies, chicken breast and usually a premade processed dressing. All together, the salad is at best 300-400 calories and lacks any healty carbs, fats or microtrients.

While the high fiber greens will make you feel full for an hour or so, but there is little substantial calories to keep your engine running. Before you know it the stomach orchestra starts. You are now hungry and cranky. And this is when those unhealthy snacks and over eating occurs. Or even worse, if you don't listen to your body and not eat anything, you end up with poor nutrition and calorie deficit. Consequently you feel tired and irritable. Factors that increase stress, quality of sleep and poor exercise performace, if any at all. By eating a salad as a meal, you are essentially sabotaging your body and health.

So, as you can tell, I despise salads as a meal.

I eat salads for lunch almost every day! In fact I make it for my wife and myself for lunch every morning. And not to brag, but they are a source of envy at work.

Talk about hypocrisy.

Here is the difference. My salads are not really salads, they are a full meal. In fact the only thing they have in common with a salad is the greens. My "salads" have the usual greens and veggies, but they also have healthy sources of carbs, fats, protein and micronutrients. Lets dissect the Moini salad:

Greens: bought from the farmers market, they are organic and raised in small farms, so they taste better and fresher than the stale plastic wrapped grocery store products. Now I do admit that this requires a weekly trip to the farmer's market or a local green house which may not happen all the time, but I do my best. Lettuce, arugula, kale, spinach and anything else seasonal like collard or carrot greans (yes, all those end greens you throw away can go in your salad, keep them). Mix and match, usually 2 sources is plenty. No need to pile it up all the way, just a handful. Dont fill your bowl with greens, a small amount is just as good. Leave room for more caloric rich foods.

Veggies and fruits (micronutrients including vitamins): tomatoes, cucumbers, celery, bell peppers. Essentially whatever else is leftover that is about to rot in the fridge like broccoli and carrots. Always add a little seasonal fruit like berries, a diced apple or a tangerine. Great source of vitamins and adds a zesty crunchy taste.

Carbs: 1/4 to 1 cup. Various sources like Garbanzo or black beans, cooked quinoa, barely, couscous, farro and potatoes. Fruits also count but do not suffice as the only source. These are easily made in advance and kept in the fridge. Pick 1-2 per salad.

Protein: Beans, chicken, salmon, greek yogurt, cottage cheese. You can even mix. I alway put a little bean as they are a super food with lots of micronutirents and great source of carb, but I do not like too much beans, so maybe half a cup. I then add another source like chicken or greek yogurt. If you make chicken or salmon for dinner, make extra for next day's salad.

Healthy Fats: Extra virgin olive oil is always present (1-2 tbs). Other options include avocado, 1/4 cup of seeds and nuts mix which also add crunchiness and taste. Your salmon, yogurt and chicken also provide extra healthy fat. For added Omega-3 you can always drizzle with 1-2 tbs of flax or chia seeds.

Dressing: Always home made. There are so many healthy options which you can make in less than 5 minutes and keep in the fridge. Our go to is 2 tbs extra virgin olive oil, 1 tbs Greek yogurt, fresh lemon juice, apple cyder vinegar, salt and pepper. Mix in a cup and add to the salad. Extra virgin olive oil shoud always be a part of your mix, but there are so many easily made options. Try and find a couple of dressings that you like, make a small batch and keep in a bottle in the fridge. Here is a link to one of my favorite online recipes websites.

Add ons: There are certain foods you can add to your salad for their added nutrition benefit. They do not add much calories or macroturinets, but they are rich in vitamins, minerals and Omega-3 healthy fats. These include nuts like crushed almonds and walnuts (handful), flax or chia seeds, diced or whole olives, seeds like pumpkin seeds, sunflower seeds and sesame seeds.

As you can see my salad is a beast and really a meal. It is full of rich healthy carbs, proteins, fats and micronutrients and keeps me full for a long time. It also provides me with healthy calories for my active lifestyle. So if you are going to eat salad for a meal, make it a rich salad, you can always adjust the quantity of carbs, protein and fats based on your lifestyle. But please stop eating those empty salads for a meal. If you like your salad ligth and low calorie, then use it as a side dish with an actual meal.

I love salads and I wish more people would eat them. Eat loaed salads for your next meal; they are easy to make, super healthy, nutritious and delicious.