7 steps to make a perfect salad –

She is the main ally when we want to lose weight – after all, there are nutritious options that satisfy hunger. In addition, studies reveal that people who eat fruits and vegetables tend to consume less meat, saturated fats and refined carbohydrates. Great call, isn’t it?

But then, what’s the secret to making a perfect salad? “Combining pleasure and health in the same meal”, reveals nutritionist Elizabeth Vargas, from Unilever. To increase consumption on a daily basis, another tip is to diversify the way of preparation. “Varying the taste, appearance and texture helps increase salad acceptance. It is also important to use sauces that give the leaves and vegetables a special touch”, suggests Elizabeth. But, attention: prefer the lightest options.

Before running to the kitchen, check out the 7 steps to make a perfect salad, as recommended by chef Natalia dos Santos:

1. Three sheets at least
Capriche in the amount of leaves, because they are rich in fibers and give satiety. Some options are plain lettuce, frize, arugula, watercress and spinach.

2. More fiber
The carbohydrate part of the good can come from cooked or raw vegetables, such as carrots, beets, tomatoes, corn and peas – sources of vitamins.

3. Fruits to flavor
The more colorful your dish is, the more nutritious it will be. Therefore, a good option is to include fruits in the menu. Citrus, tropical or sweet? You choose.

4. Complete salad
If you eat your salad with a grill, you can include an extra source of carbohydrate in the dish, such as potatoes, whole grains and pasta. It’s a complete combination of nutrients, in addition to providing more satiety – you’ll feel less hungry throughout the day.

5. More croc, croc
Try adding seeds, oilseeds and delicious treats that pop, such as slivers of almonds, pieces of chestnuts and walnuts. They provide healthy carbs and fats, as well as fiber and minerals.

6. Don’t forget the protein
Our body has 30% more difficulty digesting proteins than processing fats and carbohydrates, which accelerates the burning of stored fat. The allied nutrient of the muscles still prolongs the feeling of satiety and gives firmness to the skin. Chicken, egg, ricotta and kani kama are good sources of protein and go well in salads.

7. Capriche in flavor
Food without seasoning is like dating without a kiss – it’s not funny! And it does not favor the diet. Therefore, the suggestion is to add to a powerful combination of seasonings and sauces to make your meal more than incredible.