"Lunch can be a big deal when it comes to energy," explains Amanda Sauceda, MS, RD, a registered dietitian. "Every time I skip and think I'll just wait for dinner, I’m left hangry because I don't have any gas left in the tank."
"There will always be times when we choose a food that isn’t the healthiest option, and that’s OK," she adds. "The difference is awareness, and that is why foods with health halos or slick marketing can be so deceiving. We might think we’re choosing the best option, but it’s not actually [the healthiest choice]."
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The 'Healthy' Lunch Staple That's Secretly Destroying Your Energy, RDs Say
Indeed, Brownstein and other registered dietitians agree that store-bought salads often contain too many energy-zapping ingredients (like added sugar in dressings) and too few of the nutrients you need to ward off an afternoon slump.
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"Store-bought salads are convenient, and there are certainly better and worse options out there," points out Meaghan Ormsby, MS, RDN, an intuitive eating and wellness travel expert at The Nutrition Travel Exchange. "My hesitation isn't with the salads themselves. It's with the assumption that all packaged salads automatically provide the variety of nutrients we get in more robust salads. Many store-bought salads are designed for visual appeal and shelf life rather than genuine nourishment."
Store-bought salads lack nutrients, like fiber, and contain more added sugars than you might think. Registered dietitians say that both of these pain points can lead to energy declines later in the day. Let's start with the fiber issue.
She adds that fiber also feeds good gut bacteria, protects immune health, supports digestion and keeps you feeling satisfied for longer. The problem?
Plus, Ormsby notes, salads often include extras, such as candied or sugar-coated nuts. Speaking of which, she says that some store-bought salads come with salad dressings with added sugars—"sometimes more than you'd find in a small cookie."
Ditto for the lack of protein many store-bought salads suffer from.
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Wait—Can I Never, Ever Have Store-Bought Salads?
"The salads that are simply a blend of different greens and lettuces are great to always keep on hand," she points out. "Since these salads are washed and ready to go, it makes incorporating them into your week very easy."
"The store-bought salads that are ready-to-go are the ones that you don’t want to be eating too often," she clarifies.
"Too much saturated fat in your diet is detrimental to your heart health, particularly if your diet is lacking fiber, which has cholesterol-lowering effects," Sauceda notes.
If cravings or convenience call for a store-bought salad, there are ways to keep it on the healthy side. Registered dietitians share four tips to find a store-bought salad for lunch that won't deplete your energy.
Read the nutrition panel. Sauceda says this simple but effective step can help you make lunch choices that feed your energy levels. She focuses on added sugar, fiber and protein.Look for a dark, leafy base. Ormsby says that spinach, arugula, kale or mixed greens have way more fiber, vitamins and minerals than an iceberg-based salad, explaining, "The color of your greens is a quick indicator of nutritional density."Choose or skip the dressing. You'll repeat step one here. Ormsby suggests looking at the dressing's nutritional panel, which may be on the packet and different from the salad's, sharing, "If the included dressing lists sugar among its first few ingredients or contains a cream base, either use half the packet or swap it for olive oil and lemon if you have access and if your taste buds approve the swap."Look for a protein source. Protein is an energy-stabilizer, right alongside fiber. "A salad with grilled chicken, hard-boiled egg, legumes or a quality cheese will keep you fuller and more energized than one that's all produce," Ormsby says. "If the salad doesn't have one, pair it with something that does."Related: The ‘Healthy’ Lunch Staple That's Silently Spiking Your Blood Sugar, According to Dietitians
Sources:
Amanda Sauceda, MS, RD, a registered dietitianMeaghan Ormsby, MS, RDN, an intuitive eating & wellness travel expert at The Nutrition Travel ExchangeAmy Brownstein, MS, RDN, a nutrition consultantFiber: The Carb That Helps You Manage Diabetes. CDC.Saturated Fats. American Heart Association.Hence then, the article about the healthy lunch staple that s secretly destroying your energy was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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