Nutrition: Well-prepared salad is worth lunch!

Nutrition: Well-prepared salad is worth lunch!

This article is taken from the monthly Sciences et Avenir – La Recherche n ° 903, dated May 2022.

Caesar, ocean, niçoise … As soon as the sun returns, mixed salads, also known as food salads, become the stars of the lunch break and snacking, held by brands of distributors and market leaders (Sodebo, Downs and Mix Buffet). In 2020, these products sold in the department store fresh catering marked a turnover of 827 million euros, well ahead of sandwiches (406 million euros) and snacks hot (hamburgers, hot dogs, etc., 185 million euros), before the various closures and the increase in teleworking caused the market to fall. As a start or main dish, industrial or “home”, offer A priori the promise of a healthy and balanced meal. But be careful not to make mistakes when buying or preparing them, choosing quality foods.

A green salad base…

Consisting of 95% water and very low in calories (15 kcal / 100 g), green salad provides minerals such as iron (1 mg / 100 g rum lettuce), calcium (160 mg / 100 g arugula) and vitamins: B9 (142 micrograms / 100 g escarole), C (15 mg / 100 g arugula) and K (298 micrograms / 100 g frisee). Lamb lettuce and purslane are a source of alpha-linolenic acid (ALA) or omega-3 fatty acids. May be accompanied by vegetables, raw or cooked, or fruit. Consumption of three to four servings per day of herbs (i.e. 375 to 500 g per day) would already reduce the risk of premature death by 22%, in seven years.

… But avoid it in the bag

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