by donR October 6, 2015
Should you include green salads every day in your meal plan? It depends on what you and your needs for optimal body function. Dark green leafy green salads are rich in vitamins and minerals, some of which can be toxic or interfere with medicines if you eat too much. It also depends on whether the dressing contains oil or water needed for digestion. EEEK!, it’s complicated. But, here are some general guidelines for you and your family to consider:
- Get doctor approval before making big changes in your meal plan.
- When making changes, like adding salads to your meal plan, start with small quantities because the increase in fiber could be hard on your digestive system at first.
- “Eat the rainbow”. When planning your meals include fruit and vegetables of all different colors. Serving salad is a good way to use a variety of fruit and vegetables.
- Purchase enough ingredients to last three or four days. Salad greens do not keep very well when stored too long.
With careful planning your salad could become a completely balanced meal when you include ingredients from all the food groups.
- To save time and energy, make a several salads when you get home from the grocer, and store them in 16 or 32 ounce tubs. They are now ready for future meals.
- To aid digestion of vegetables in the salad, relax at the table, and take time to chew well. Drink lots of liquids.
- Purchase organic salad greens whenever possible and wash them well. To avoid any heavy metals or pesticides in non-organic produce, wash a second time.
- Avoid processed dressings high in sugar, fat and salt.
- Let kids prepare the salad to get them involved.