Eat more vegetables challenge day 14: create a salad of energy by the inclusion of these four ingredients to make you feel fuller

It says that a salad has to be only one side? Turn your salad into a meal by the inclusion of these 4 key ingredients in a salad of power, which will help you feel fuller.

1. Green. Start with 1 to 2 cups of lettuce per portion. Combine different types of balance of textures and flavors. In the case of tender, soft Boston Lettuce with crunchy romaine and endive bold.

2. Vegetables. Add plenty of vegetables for crunch, flavor and color.

3. Protein. Add lean chicken, ham, Turkey, fish or beans, which will help you feel fuller. Starches, such as potatoes, brown rice, whole croutons or pasta whole wheat, add nutrients and energy.

4. Dressing. Fats in the preparation make it easier so you can absorb the nutrients soluble in fat such as lycopene in tomatoes and lutein and zeaxanthin in green and yellow vegetables, including corn and zucchini. Also when you make your own vinaigrette you can opt for olive oil or healthy canola instead of oil from soybean or sunflower, which are found in most bottled preparations and are full of omega-6 fatty acids.

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For more tips and recipes, visit our page eat more vegetables challenge.

Tags: Gretel H. Schueller, health, nutrition, health Blog, eat more vegetables challenge

Gretel H. Schueller is an award-winning journalist and author of the book. Graduate in science, health and environment programme for the dissemination of New York University, she has put her master's degree in journalism to good use. While in the allocation, has eaten the backyard weeds, harvest of buds of cactus in a desert of Arizona and make goat's cheese in Greece.