Estée van Lingen explores the hidden truths behind your greens and what can make a healthy salad become a dietary disaster.

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Salads are often considered the epitome of healthy eating. Whether you’re trying to lose weight, boost your nutrient intake, or adopt a more plant-based diet, salads seem like the perfect choice.

However, not all salads are as healthy as they seem. Despite being packed with leafy greens, they can quickly become energy dense or nutrient-deficient due to common add-ons and poor ingredient choices. So, is your salad really as healthy as you think?

1. The base: Choose your greens wisely

The foundation of any salad is the greens. Leafy greens are rich in vitamins, minerals, and fibre. However, the type of green you choose makes a difference in your salad’s nutritional value.

Dark leafy greens like spinach, baby spinach or kale are packed with nutrients like vitamin C, vitamin K, and iron. On the other hand, iceberg lettuce, while low in kilojoules, offers little nutritional value compared to these nutrient-dense options.

Many pre-made salad kits may use iceberg lettuce as a base, which can lead to a false sense of nutritional security. For a truly healthy salad, opt for a variety of dark, leafy greens.

Mixing different types of greens, such as romaine, Swiss chard, and baby spinach, can enhance both flavour and nutritional diversity.

2. Protein add-ons

Adding protein to your salad is a great way to make it more filling and balanced, but the type and preparation of protein matters. Grilled chicken, hard-boiled eggs, beans, and tofu are healthy protein options that provide necessary nutrients without excessive kilojoules or unhealthy fats.

However, many people opt for processed meats like bacon bits, fried chicken strips, or deli meats, which can increase sodium, fat, and preservatives in your salad. Additionally, adding high-fat cheeses like cheddar or blue cheese may add unnecessary saturated fats and kilojoules.

If you’re looking for a plant-based protein, chickpeas, lentils, and quinoa are excellent choices that bring both protein and fibre to the table.

When choosing proteins for your salad, focus on whole, minimally processed options, and avoid those that are breaded, fried, or heavily processed.

3. Watch out for dressings

One of the biggest culprits in turning a healthy salad into an energy bomb is the dressing. Creamy dressings, such as Ranch, Caesar, and Blue cheese are typically high in fat, kilojoules, and added sugars. A seemingly small portion can add hundreds of kilojoules to your salad.

Even vinaigrettes, which are often perceived as healthier, can contain added sugars and preservatives.

The best approach is to make your own dressing using simple ingredients like olive oil, vinegar, lemon juice, and herbs. Olive oil provides healthy fats, while vinegar and lemon juice add flavour without the extra kilojoules.

If you prefer store-bought options, look for dressings with simple ingredients, minimal sugar, and healthy fats. Be mindful of portion sizes (especially when using oils e.g. olive oil); a little dressing can go a long way.

4. Be cautious with toppings

Toppings can take your salad from healthy to indulgent quickly. Croutons, fried onions, candied nuts, and tortilla strips may add crunch and flavour, but they also come with unhealthy fats, refined carbs, and sugar. These additions can significantly increase your salad’s kilojoule count without providing much nutritional value.

Instead, opt for nutrient-dense toppings that still provide texture and flavour. Seeds like sunflower or pumpkin seeds add healthy fats, protein, and a satisfying crunch. Nuts like almonds and walnuts are also great but stick to raw or dry-roasted varieties to avoid added oils or sugars. Fresh fruits, such as berries or apple slices, can also add natural sweetness without the sugar spike of dried fruits or sweetened toppings.

While avocado can also be a healthy topping, it still remains a fat and the portion needs to be controlled.

5. Portion control: Bigger isn’t always better

Salads are often viewed as free foods because of their low-kilojoule content. However, this perception can lead to overeating. If you’re adding energy-dense ingredients like cheese, nuts, and dressing, even a salad can surpass your daily kilojoule needs.

Healthy options can also include adding butternut, corn, baby potatoes, or grains into the salad and in these cases, portions need to be monitored even more so.

Being mindful of portion sizes is crucial. Stick to moderate amounts of high-kilojoule ingredients and make your salad filling by focusing on vegetables, lean proteins, and fibre-rich grains. A well-proportioned salad should leave you satisfied but not stuffed.

6. Nutrient balance: More than just greens

A healthy salad is more than just a bowl of greens. To create a balanced meal, make sure your salad includes a good mix of macronutrients (protein, fats, and carbohydrates) and micronutrients (vitamins and minerals).

Vegetables like bell peppers, carrots, cucumbers, beetroot and tomatoes add colour, crunch, and vitamins, while whole grains like quinoa or barley provide fibre and energy-sustaining carbohydrates.

Pasta and potato salads are not real salads but just another form of a starch-based dish. So, don’t eat a whole plate of potato salad and say you had your salad for the day.

Healthy fats from sources like avocado, nuts, or olive oil help with nutrient absorption and provide satiety. By including a variety of colours and food groups, you can ensure your salad is both nutritious and satisfying.

Not all salads are created equal

While the idea of eating a salad may sound inherently healthy, it’s essential to be mindful of the ingredients and portions you choose. Rather make your own salads compared to buying ready-made salads. Start with a base of nutrient-dense greens, opt for lean proteins and healthy fats, and be cautious with dressings and toppings.

With thoughtful ingredient choices, your salad can be the nutrient-packed, wholesome meal it’s meant to be—without hidden kilojoules and unhealthy surprises. Remember, a healthy salad is all about balance and moderation. By making smart choices, you can ensure that your salad truly supports your health goals.

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We look at the importance of mental health and ways to cope with year-end stress.

How stress impacts your health

First, the good news: not all stress is bad. Short bursts of stress can improve your focus and motivate you. Studies even suggest short-term stress can increase immunity.

However, when stress lingers for too long, it can be problematic.

Chronic stress elevates cortisol levels, which keeps your body on continual alert. Over time, this can increase your risk of health issues, including anxiety, depression, digestive disorders, and heart-related illnesses, such as high blood pressure, heart disease, and stroke.

Practical tips to help you handle end-of-year stress

• Share your thoughts and feelings

Are you feeling anxious, overwhelmed, or just plain exhausted? Chatting with a friend, family member, or professional can help you release tension and see the situation more clearly. 

• Organise and plan ahead

The end of the year often brings a frantic rush to wrap up last-minute projects and work assignments before the holidays hit. A lack of preparation is usually a significant stress trigger, especially around the end of the year. Making to-do lists is an easy way to stay on top of tasks. Prioritise what needs to be done based on deadlines or importance. Once a task has been completed, tick it off the list and move on to the next task.

• Draw up a budget

Buying gifts, hosting parties, and booking holiday trips can quickly add up, leaving your wallet empty and your stress levels sky-high. Maintaining a budget and monitoring your everyday expenditures can help you manage your money and reduce stress.

• Find time for yourself

Self-care is essential to managing stress better. Self-care looks different for everyone. Maybe for you, it’s starting the day with a few minutes of deep breathing exercises. Or perhaps it’s taking a quiet walk during your lunch break, reading a book, or rolling out a yoga mat.

• Stay connected with loved ones (but set boundaries)

Feeling isolated is typical this time of year, especially if you’re away from loved ones. A short phone call or video chat can improve your spirits and remind you that you are not alone.

That said, not every family gathering brings comfort. If certain relatives tend to stir up more stress than joy, saying no to an invite is okay or limiting your time with them is okay.

• Accept that life is unpredictable

No matter how much we plan, life is unpredictable. The sooner we accept that things won’t always go as we had hoped, the less stressed we’ll be when they inevitably don’t.  

Your mental health is important

As the year winds down, prioritising your mental health is as important, if not more important, than finishing work projects or checking off holiday to-dos. Planning, managing your budget, talking about your feelings, and relaxing can help reduce end-of-year stress. For more ways to promote mental well-being, click here.  

This article is attributed to Affinity Health.

Ever wondered how pleasure practices could enrich your life? Veronica Tift tells us more.

Listen to this article below or wherever you get your podcasts or visit our playlist.

The phrase, “Stop and smell the roses”, is really about pleasure. What if instead of just smelling the roses, walking up to a vibrant red rose, lifting it to your nose, feeling its soft, velvety petals brush against your skin.

As you breathe in deeply, the scent unfolds slowly, like a warm invitation to stay a little longer. The smell is gentle and earthy, in this quiet moment, the rose’s scent wraps around you, grounding you in the present while carrying a soft touch of romance and remembrance. This is a moment of pleasure, that would only take you a minute.

A published study in The Journal of Alternative and Complementary Medicine concluded that olfactory stimulation (the olfactory nerve detecting an odour or being stimulated by it) by fresh rose flowers induced physiological and psychological relaxation. There are loads more studies that showed similar benefits.

Taking pleasure in stopping and smelling the roses can improve your physical and mental health. By adding this pleasure practice whether it be smelling a plant in your garden or buying a bunch of flowers and dedicating each morning to stop and smell the roses can make all the difference to your well-being.

What is pleasure?

Pleasure is not only found in doing things that you like, but in things that you do every day that maybe you don’t realise. It’s when you bring presence to them and savouring those moments.

Pleasure is not the dirty word that some have come to understand it as. With phrases like, “Chocolate is my guilty pleasure” and “Nothing will bring more pain than too much pleasure”, no wonder there are such mixed messages around pleasure.

While this might sound a little unconventional, pleasure isn’t about being indulgent. Pleasure is about really living a more meaningful life with intention and presence. When you find something that you really enjoy and then do it often, it has benefit on the physical, mental, and spiritual. In a society that often glorifies being constantly busy, prioritising pleasure can be a way to more balance and finding an appreciation in life.

Building a pleasure practice is not as hard as it sounds, even if you are new to the world of pleasure. It entails taking time for hobbies, enjoying nature or spending time with people that you really enjoy. When you actively schedule time for pleasure, you are investing in yourself and a healthier state of mind. Pleasure allows space for you to thrive and not just stay in survival.

Your pleasure practice list

Now we all have our own pleasure list, so I encourage you to sit down and write five things you can do daily that are pleasurable and then a list of five things that you can do that will bring you pleasure during the year.

Your list could look a lot like mine: morning coffee and Instagram in bed. The weekend is my best time to do this; wake up in the morning with nothing to rush to, for at least the first 30 minutes of my day, and while waiting 90 minutes before that morning caffeine, I don’t let that ruin the pleasure of my delicious coffee and uninterrupted online scrolling.

I take my time when I take a sip of my wonderful coffee. I let it linger in my mouth for a few seconds before swallowing and take a deep breath savouring the taste. When I resume my social media binge, its free from guilt. It’s about the intention, presence, and allowing the pleasure to be part of my experience.

Other examples of daily pleasure could be: your morning coffee; savouring that piece of fruit after dinner; not mindless eating in front of the TV; connecting with a friend; a reflexology or massage session; an exercise that is fun and take the time to enjoy it.

Small steps for big change can be so possible. Set a reminder on your phone, add the time for pleasure into your calendar, tell a friend what your pleasure practice will be and then do it. Talk to your partner or friends about holding each other accountable with finding a pleasure practice in the day and then spend time sharing your experience with each other.

Find out what pleasure means to you

Explore what pleasure means to you; it’s so personal. Maybe even see a coach or therapist to uncover truths around why pleasure could be hard for you. Pleasure is really each and every person’s birth right and the power in finding that pleasure in every day can really change your life.

References

https://pubmed.ncbi.nlm.nih.gov/25055057/

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