A nutritionist has revealed an unstoppable tip for eating a balanced diet when you eat a mixed salad without risking being hungry before the next meal. Here is the unexpected food that your salad should always contain.
Renowned for being light but sometimes also not very filling, the prepared salads are recurring meals for many people who eat out at lunchtime. These all-in-one meals, which generally have the advantage of combining several vegetables to allow us to eat enough to reach the recommended health quota of 5 fruits and vegetables per day, are more difficult to compose than it does not seem so that they are truly balanced and sufficiently nourishing to satisfy hunger and the taste buds.
It is, in fact, not uncommon to have to choose between eating a light salad and eat a satiating salad, but much more caloric (although presented on a bed of iceberg or oak leaf salad) or even a gourmet salad like this traditional salad which we do not suspect of being too rich but that it is. Fortunately, there is also an unstoppable technique for creating a balanced and sufficiently nourishing salad, which can be adapted at home just like the salad bars that you find as a midday meal. This tip to know was shared by Doctor Jean-Michel Cohen on his Instagram account. THE doctor nutritionist and weight loss expert, reminds us of a fundamental tip to use when making a salad: “Always think about have a little starch in your salad”. This is the assurance of having a healthy and balanced salad, without compromising on satiety!
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Salad: how much starch for a balanced and satisfying mixed salad?
Be careful not to confuse the need to have a small dose of starchy foods in your salad with the idea that you must necessarily eat a pasta or rice salad, this would be the worst mistake to make for the balance of your salad . Even if your mixed salad constitutes a main meal, it is essential to control the dose of starchy foods to add to your plate so that your filling salad is balanced.
Allow on average 3 or 4 tablespoons of cooked starchy foods, or around 100 g to 150 g of cooked starchy foods of your choice. And don’t limit yourself to cold pasta or cold rice, you can vary the taste pleasures by opting for wheat, quinoa, but also potatoes, red beans or even lentils.
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Mixed salad: the mistake you should definitely not make during your meal Mixed salad: the mistake you should definitely not make during your meal Mixed salad: the mistake you should definitely not make during your meal Mixed salad: the mistake you should definitely not make during your meal make during your meal Mixed salad: the mistake you should definitely not make during your meal Mixed salad: the mistake you should definitely not make during your meal
Mixed salad: the mistake you should definitely not make during your meal
If you don’t like cold starchy foods in your salad, you can choose to enrich it with more vegetables without any problem and not add any, but you will then have to compensate for the absence of starchy foods in your composition by accompanying your salad with a little bread. Doctor Jean-Michel Cohen more specifically recommends consuming “40g of quality bread” with your salad so you don’t feel hungry before the next meal.
On the other hand, as you will have understood, if you add this dose of cold starchy foods to your mixed salads, it is essential not to consume additional bread, or to balance the overall dose of starchy foods consumed by adding fewer starchy foods. in your salad so you can eat a small slice of bread instead. The worst would of course be to eat a salad with the maximum dose of starches and add bread on top of it, especially if you like bread a lot and risk eating a significant quantity.
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Beware of high-calorie salads
You should also not fall into the pitfall of concocting an ultra-calorie salad while ignoring the cumulative calories of the different foods that make it up. Indeed, eating a mixed salad is not always synonymous with a light and balanced meal, far from it. Some mixed salads are also calorie bombs between their tempting ingredients and their sauce, like the famous Caesar salad which combines cheese and very caloric sauce, and sometimes even fried chicken!
If putting starchy foods in your mixed salad is a golden rule to apply so as not to feel hungry too quickly after tasting it, you should always favor low-calorie vegetables rich in fiber to enhance it, as well as a little protein.
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