Article by Joana Resende, Nutritionist of the UPFit Program. 

As summer approaches, the warmer weather is even better for salads. What should be included, what are the ideal quantities and which dressings are the healthiest – questions answered by the UPFIT Program Nutritionist. 

Choose the base

• Lettuce.
• arugula
• spinach.
• grelos.

Choose 3 vegetables 

• Beet.
• Carrot.
• Pepper.
• Tomato.
• Turnip.
• Radish.
• Onion.
• Cucumber.

Choosing a protein source

• Chicken.
• Egg.
• Natural tuna.
• Smoked salmon.
• Chickpea.
• Cheese.
• Tofu
• Soy.

Choosing a carbohydrate source

• Mass.
• Rice.
• quinoa
• bulgur.
• Couscous.
• Corn.
• Wrap.

Choose the sauce

Olive oil is usually the main source of added fat, but let's remember the following: a "drizzle of olive oil" can increase the energy value of the meal by almost 200kcal, which in the context of weight loss could harm your goals.

Don't forget hydration