TO SHED KILOS, HAVE SALADS AND MORE

Don’t make the mis­take of eat­ing just the leafy greens; aim for a nu­tri­tional bal­ance, say health ex­perts

Hindustan Times ST (Jaipur) - Hindustan Times (Jaipur) - City - - Time Out - Pr­erna Gauba

We all crave a fit body. And that goal is so deeply in­grained in our minds that we start prac­tis­ing just about any diet that is re­motely promis­ing. Salads, in this sce­nario, seem like an ob­vi­ous healthy op­tion, be it for mid-day snack­ing or as com­plete meals — that’s where we go wrong! The con­cept of a bowl­ful of leafy greens seems to be healthy be­cause salads are mostly oil-free, and have no spices, gravy, starch and heavy meats. But hey, that’s the rea­son why you are los­ing en­ergy and not the ex­tra kilos. Ex­perts tell you why salad di­ets can be an ob­sta­cle in your weight loss. A proper diet has to be a mix of healthy car­bo­hy­drates (whole grains, fruits and veg­eta­bles), lean pro­tein (lentils, dairy, fish), and healthy fats (nuts and seeds). “Salads are def­i­nitely a rich source of fibre with plenty of an­tiox­i­dants, vi­ta­mins and min­er­als, but are com­pletely de­void of pro­teins and fats and the fat sol­u­ble vi­ta­mins,” says nu­tri­tion­ist Ri­tika Sa­mad­dar. “Hence, tak­ing only salads is not healthy and leads to se­vere de­fi­cien­cies of pro­tein lead­ing to weak­ness and pre­cip­i­tat­ing to var­i­ous chronic dis­eases,” adds Sa­mad­dar. An­other rea­son why many peo­ple de­pend heav­ily on salads when it comes to healthy eat­ing is the mis­con­cep­tion that cooked food is un­healthy. Turns out, it’s equally im­por­tant. “Eat­ing only raw foods is not healthy for the body.

SALAD INTAKE SHOULD BE RESTRICTED. FIBRE REC­OM­MEN­DA­TIONS PER DAY ARE AROUND 14 GRAMS/1,000 CALORIES PER DAY

Cook­ing food with some oil and spices helps in proper di­ges­tion, as­sim­i­la­tion and ab­sorp­tion of food and nu­tri­ents,” says nu­tri­tion­ist Lovneet Ba­tra.

HOW MUCH IS TOO MUCH

Salads do lower food crav­ings, pro­tect one against heart dis­eases and di­a­betes etc., and boost im­mu­nity, but their intake should be restricted. Fibre rec­om­men­da­tions per day are around 14 grams/1,000 calories per day. For adults, it is around 25-30gms of fibre per day. Tak­ing too much can cause acute symp­toms like stom­ach pain, flat­u­lence, in­di­ges­tion, nau­sea, vom­it­ing and long term prob­lems like Ir­ri­ta­ble Bowel Syn­drome (IBS). “Intake of about 500gm of raw fruits and veg­gies is enough be­sides the intake in the cooked form,” adds Sa­mad­dar.

GET YOUR DRESS­ING RIGHT

Salad dress­ings are ma­jor cul­prits, as they’re loaded with salt, sugar and sat­u­rated fats. “Fat-free dress­ings claim­ing to be healthy are the worst, as they have ex­tra sugar, and tex­tur­is­ing and thick­en­ing agents,” says Ba­tra. Opt for healthy dress­ings like lemon juice and vine­gar in­stead.

PHOTO: ISTOCK

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