Actual reference for salad portion size
Many people are confused about the recommendation to eat 7 to 10 cups of salad a day. Just how much is that? Actually, one cup of salad is about the size of your palm. Seven cups is about the size of seven palms. This might seem like a lot to some people, but it's actually not difficult to achieve.
A typical 150g salad bag contains about 5 servings. Eating two bags a day will meet the recommended daily intake. Salads are easy to digest, so you can eat one serving each for lunch and dinner, or you can eat them all at once.
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Why are so many salads needed?
The essence of food is "nutrition," and vegetable salads are a major source of vitamins and minerals. For example, adults need about 4700 mg of potassium daily, while a banana contains only about 300 mg. Relying on fruit to supplement potassium would result in excessive sugar intake. In contrast, salads provide richer and lower-sugar nutrition.
Salad quality and selection
The nutrient density varies greatly among different vegetables. High-nutrient-density choices include cruciferous vegetables such as spinach, kale, Swiss chard, and arugula. Spring salads, which typically include a variety of leafy greens, are an ideal choice. In contrast, lettuce has a lower nutritional value, requiring a large intake to meet nutritional needs.
Cauliflower seed sprouts are also an excellent supplement; one teaspoon of them is equivalent to 50 teaspoons of cauliflower in terms of nutritional value and is rich in anti-cancer phytochemicals.
Precautions regarding salad dressings and ingredients
Salad dressings should avoid those containing sugar, soybean oil, corn oil, and canola oil. Ideal choices include olive oil, sunflower oil, or homemade dressings. For toppings, avoid high-sugar ingredients such as dried fruit and croutons; instead, opt for fatty ingredients like olives, bacon bits, and goat cheese, which help with the absorption of fat-soluble vitamins.
Vitamin A and other nutrients in vegetables need to be converted into their active form by fat, so salads should not be low in fat. Adding a moderate amount of healthy fats can improve nutrient absorption.
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In conclusion: Salads are not just a side dish, but a major source of nutrition.
Consuming 7 to 10 salads a day may be more than you're used to, but it provides the essential nutrients your body truly needs. Choosing high-quality vegetables and pairing them with suitable dressings and toppings not only contributes to your health but also makes you feel better. Starting today, let salads become the star of your meals.
YouTube source: https://www.youtube.com/watch?v=_Jp0CA8l3-Y
YouTube Column: Dr. Berger in Chinese Health knowledge
