67 calories for 1 serving of Fruit and Vegetable Salad with Low Calorie Thousand Island Dressing, Cholesterol 2 mg, Carbohydrates 12.6g, Protein 1.6g, Fat 1.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Fruit and Vegetable Salad with Low Calorie Thousand Island Dressing.

See vegetable and fruit salad recipe | fruit vegetable salad with low calorie dressing | healthy salad for diabetes and kidney patients | with 20 amazing images.

A medley of vegetables and fruits are tossed in a simple curd based dressing. Store bought salad dressings are loaded with oil, sugar and preservatives and hence we recommend a healthy curd based dressing like the one we have used in this vegetable and fruit salad recipe for a guilt-free treat. 

This healthy salad for diabetes and kidney patients is a good combination of fiber and antioxidant providing ingredients that can help manage your blood sugar levels as well help you detox.

This delicious vegetable and fruit salad also contains all the Vitamin A and Vitamin C needed for the eyes and a glowing complexion. Eating raw fruits and vegetables preserves both fibre and other nutrients.

pro tips to make vegetable and fruit salad: 1. For a more tangy fruit vegetable salad , squeeze a little lemon juice. 2. For a more sweet vegetable and fruit salad, add a tablespoon of honey or maple syrup to the dressing. 3. Serve the vegetable and fruit salad immediately after adding dressing to enjoy its best flavours.

Is Fruit and Vegetable Salad with Low Calorie Thousand Island Dressing healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include them in your daily diet.

Capsicum (Bell Peppers, red, green and yellow capsicum) : Rich in vitamin C, capsicum protects and maintains the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum. 

Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

 Lettuce, Iceberg lettuce :  Lettuce is low in calories and aids in Weight Loss.  Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce  abounds in Vitamin A – Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes. It is also rich in Folic acid, a nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce. 

Oranges, Sweet Lime (Mosambi) Citrus fruits : These fruits are low in calories and rich source of fiber. They are also low carb and high in Vitamic C. Oranges and Sweet Lime are rich in Vitamin A also. Read this article on benefits of citrus fruits. 

Apples : Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. See detailed 9 health benefits of apple. 

Can diabetics, heart patients and over weight individuals have Fruit and Vegetable Salad with Low Calorie Thousand Island Dressing?

Yes. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. 

Curd is one of the richest sources of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Use low fat curds in the recipe. 

Can healthy individuals have Fruit and Vegetable Salad with Low Calorie Thousand Island Dressing?

Yes. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly.

Fruit and Vegetable Salad with Low Calorie Thousand Island Dressing is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 96% of RDA.
2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
3. Phosphorus : Phosphorus works closely with calcium to build bones. 16% of RDA.
4. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 16% of RDA.
5. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  16% of RDA.