WHY SALADS ARE WORTH THE HYPE “Many people think of salads as something you ‘suffer through’ to lose weight,” says Kundana Neelam, MD, an internal medicine physician at HRMC. “But from a medical perspective, they are powerful medicine on a plate.”

A bowl of leafy greens and colorful veggies delivers essential fiber, potassium, and vitamins A, C, E and K. Fiber alone slows sugar absorption, lowers “bad” cholesterol and keeps digestion running smoothly. Nutrients from fresh ingredients are essential for maintaining energy levels throughout the day, and regular salad consumption is linked to a lower risk of heart disease, Type 2 diabetes and certain cancers.

BUILD A BETTER BOWL To ensure your salad is a nutritional powerhouse, Dr. Neelam recommends a “meal bowl” approach:

25% healthy carbs: Include quinoa or sweet potatoes.
50% vegetables: Load up on greens and seasonal veggies.
25% protein: Add grilled chicken, chickpeas or eggs to stay full.
Healthy fats: Use avocado, nuts or seeds to help absorb key vitamins.

For bold flavor without the extra calories, reach for hot sauce, lemon juice, vinegar, garlic or fresh herbs. “When done right, salads are sustainable, fi lling and incredibly beneficial for your long-term health,” Dr. Neelam says.