Eating Fit - Salads

We previously busted all the myths on salads and how they are one of the most beneficial additions to a balanced diet. But you may be wondering what makes a good salad? We spoke to our favorite coach Shubhag Rao who is also a certified nutritionist, to help us out with the next step towards knowing more about salads.

One important thing to note when it comes to salads is that they are for everybody, not just somebody on a diet or someone who regularly exercises. For those who fall under the exercising category, there is more reason for you to include salads. Regular workouts use nutrients to provide the body with the energy it needs. This energy is provided by macronutrients, commonly known as carbohydrates, fats, and protein. However, you also lose out on a lot of micronutrients i.e. vitamins and minerals which are just as essential. 

We wish it were simple that working out would equal weight loss, but as long as we are living on Earth, eating vegetables and healthy food is a must.

Benefits of salads

Dieting is difficult, especially when you restrict some processed and unhealthy junk with salads. Shubhag suggested one easy way you might be able to consume salads without feeling bored, is to have it in a form of soup. The micronutrients enter your body whether you have your salad in the form of vegetables or as soup. So a soup form of salads might be your preference if the idea of vegetables does not appeal to you. 

Salads are not - reserved for people who only wish to lose weight. Yes, the general consensus indicates that most people eating salads are aiming for weight loss but micronutrients are so much more than that. They provide your body with all the necessary nutrients it needs to function without deficiency. A common mistake you might have made is having salads instead of a meal. Salads provide enough micronutrients for the body but not energy, which might leave you feeling tired or fatigued. While you may see the numbers drop on the scale, it is not a sustainable way and is likely to plateau at some point.


The one way you can consume salads as a meal replacement is by adding some protein in it, like chicken breast, tofu, cottage cheese or fish. This contains macronutrients and micronutrients, both essential for a complete meal. Shubhag gave us a salad recipe that you can try out for yourself and reap the benefits of eating fit.


Bell Peppers - Red, green and yellow





Tofu (for vegetarians), Chicken breast or fish (for non-vegetarians)

In a non stick pan, put a spoonful of oil and add all the ingredients and ensure that the tofu or chicken is cut in blocks. Fry them for about 5-7 minutes and take them out. Add some salt, pepper or vinegar to your taste preferences. This salad containing all micronutrients and macronutrients is sure to give a boost to your health and fitness goals.

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.