Practical, fast and easy to take away, ready -made salads often help us out, especially during lunches on the go or a light dinner. The problem ? They are not all excellent from a healthy point of view. Julie Boët, dietician-nutritionist, helps us to avoid the traps thanks to her decryption of labels. Indispensable to make a healthier choice!
A list of extended ingredients
“The first rule: the less ingredients, the better it is. Avoid salads that include a long list of additives, artificial aromas or preservatives. Names that are too technical or coded (E …) are often alert signals. A healthy salad must mainly contain raw foods: vegetables, cereals, legumes, protein sources, a simple seasoning”, advises the expert.
Beware of salt!
“Some ready salads can contain up to 2 g of salt per 100 g, which is far too much. Ideally, choose a salad containing less than 1.2 g of salt per 100 g. Salt is often hidden in sauces, cheeses, and cold meats added and promotes water retention”, underlines Julie Boët.
Sufficient proteins
“A balanced meal must contain about 20 g of protein. Many industrial salads bring only 7 to 10 g. If this is the case, remember to complete your meal with a source of protein: hard egg, chicken fillet, legumes (chickpeas, lentils), natural yogurt or oleaginous handle”, advocates the specialist.
Fibers for satiety
“Fibers promote digestion and provide an effect of satiety. Check the presence of vegetables in good quantity (at least 50 %), legumes, or full cereals (quinoa, full rice). A good salad must bring at least 3 g of fibers per 100 g”, assures the dietician.
The importance of fat
“Watch out for industrial sauces rich in refined oils or added sugars. Prefer the seasonings made from olive oil or rapeseed. Do not hesitate to remove the sauce provided and add your own homemade vinaigrette”, recommends the expert.
Watch out for balance
“A balanced salad contains proteins, complex carbohydrates (rice, complete pasta, quinoa …), various vegetables and a little lipids. If one of these elements is lacking, the meal can be incomplete and not very satisfied”, Julie Boët alert.
Caution in the face of quantities
“Finally, beware of the quantities: some trays contain two portions, but the packaging is not always clear. Check the nutritional values for 100 g and per portion, and adapt your meal accordingly”, concludes the nutritionist.