You’re in luck if you’re eating a feast in the comfort of your own home.
The American Dietetic Association recommends people eat meals that are “not overly processed” to help control the risk of food poisoning, such as a salad and fruit salad.
You can also skip the salad and avoid a lot of the cheese on the plate.
“The salad is not the most important thing,” says Amy Zahn, D.D., a licensed nutritionist and dietitian in Chicago.
But it’s a great option for a quick lunch and dinner.
Here’s what to look for in a good salad: A variety of vegetables and fruit.
“For a salad, it’s really important to pick something that has lots of fresh vegetables and fruits,” says Zahn.
You’ll want to choose vegetables that have been cooked or that are ripe and green, as well as things like pomegranate, cucumber, or spinach.
You may also want to consider fresh or dried fruit.
Some vegetables also have antioxidant properties that can help keep your stomach happy, according to Zahn and her colleagues at Northwestern University.
“It’s important to eat something with plenty of vitamins and minerals in it,” she says.
If you want to eat salad without feeling bloated, add some chopped spinach and cucumber to the salad.
It’s also a good idea to eat more fruit and vegetables than you normally do, as it can be a source of fiber and vitamin C. “You’ll want more vitamin C in your diet, and you should also be eating a lot more whole fruit,” Zahn says.
She suggests making a simple salad by mixing some fruit and salad dressing together and tossing in a little fresh mint.
“Try to have fresh fruit for this type of meal, as that is one of the most healthful foods,” she adds.
Here are some tips to help you eat a great meal without getting the flu: Limit your consumption of sugar and refined grains.
“If you’re looking for a healthy way to have a healthy meal, a good source of sugar is fruit,” says Dr. Andrew Bovey, M.D. “There’s plenty of evidence that it can lower the risk for the flu.”
Boveo also says that people should eat a salad instead of drinking soda or energy drinks, because they’re linked to higher blood sugar levels.
“We know that a high-fat diet is associated with insulin resistance, which can be associated with diabetes,” Bovee says.
“So eating a healthy balanced diet is a great way to control your blood sugar and prevent type 2 diabetes.”
Also, the body will absorb sugar from your food, so you may not be getting all the sugar you’re expecting.
Eat plenty of vegetables.
“Avoid eating too many carbs,” says Bove, who recommends sticking to a serving size of two servings per day, which is 2 tablespoons for every 100 calories.
“Instead, look for something that’s low in carbs,” he says.
The best thing to do is to have as many vegetables and legumes as you can.
“But if you are going to be eating these kinds of foods, try to have enough variety in your meals,” says Nana Beshara, a licensed clinical nutritionist in Philadelphia.
She recommends adding a variety of veggies to your salad, like spinach, tomatoes, carrots, celery, broccoli, and beans.
“Vegetables are high in protein, which you can add to your meal if you have it,” Besharasays.
“And, of course, if you like a more traditional style of eating, add more fish.”
She says that adding the fish to your food can add flavor and texture, as does adding other vegetables, like broccoli and peppers.
“I’d recommend that if you do have fish on your plate, try adding it to your dressing,” she notes.
She also suggests that people add the fish in the form of a fish taco or a taco salad.
Bove said that when you’re cooking with a vegetable, you should always make sure it’s cooked in a pan with plenty and a little room to breathe.
“Even if you put the food in the pan, it will burn and it’s going to cause some damage to the food,” he adds.
“Do not put the whole vegetable in the same pan, as you could cause it to cook and be very damaging.”
Also be sure to add salt to your salads.
“A lot of people don’t think about salt,” says Sangeeta Sharma, M, RD, a registered dietitians assistant and author of the book “How to Eat Healthy: A Cookbook for a Healthy Life.”
“I do not think salt is important, as long as it’s in the right amount,” she explains.
“Also, it should be low in sodium, and it should have some acidity.”
When you’re dining out, think about what you’re getting in your food.
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