Building Your Healthy Salad
Pack more nutrition into your day with a colorful, nutrient-dense salad. Keep basic ingredients on hand at home for a quick addition to any meal. Encourage kids to eat more vegetables by setting out ingredients to make their own salad creations.
Whether you’re at home or find yourself at a salad bar while dining out, mix and match ingredients to explore new combinations. Assemble your salad by selecting one or more ingredients from the groups listed below. The number of items chosen and the amounts may vary, depending on whether the salad is eaten as the main dish or a side dish to go with a meal.
Consider flavor, texture, color and a small amount of dressing to make your salad complete.
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Step One: Build Your Base
Select one or more of these leafy green vegetables as the base of your salad:
- Arugula
- Boston bibb lettuce
- Escarole
- Green leaf lettuce
- Kale
- Iceberg lettuce
- Mixed greens
- Napa Cabbage
- Radicchio
- Red leaf lettuce
- Romaine
- Spinach
Step Two: Boost the Nutrients with Extra Vegetables and Fruit
Adding extra vegetables to a salad helps add to the texture and flavor, as well as boost the nutrients. Be creative by chopping, dicing, shredding, or slicing a variety of different colored veggies, such as:
- Artichoke hearts
- Broccoli
- Corn
- Radishes
- Water chestnuts
- Beets
- Cauliflower
- Cucumber
- Red Cabbage
- Zucchini
- Bell pepper
- Carrot
- Mushrooms
- Snap/snow peas
- Bok choy
- Celery
- Onion
- Tomatoes
Fruits may also work well in salads and add a little sweetness to the combination. Examples include:
- Apple
- Mandarin Oranges
- Fresh Berries
- Melon
- Dried Cherries
- Pear
- Grapes
- Raisins
Step Three: Add Protein to Make it a Main Dish
Cooked Meat, Poultry, and Seafood:
- Beef
- Boiled egg
- Chicken
- Ham
- Salmon
- Shrimp
- Tuna
- Turkey
Vegetarian options include:
- Black beans
- Chickpeas
- Edamame
- Kidney beans
- Navy beans
- Tofu
*Nuts and seeds are excellent also excellent sources of protein.
Step Four: Dress Your Salad
Dress your salad with a small amount of dressing. For options lower in saturated fat, consider oil and vinegar or yogurt-based dressings instead of traditional creamy options. Salsa can also be a fun way to top a salad. Garnish with a snip of fresh herbs, such as cilantro, parsley, or basil, if desired.
Sprinkle on Extras (Optional)
These tasty toppings carry a larger amount of calories in a small portion size. Use them sparingly to top off a salad. You can also get creative by adding cooked grains to your salad. These foods can help balance out your meal. Plus, they add additional flavors and texture to your salad.
Cooked Grains:
- Bulgur
- Farro
- Quinoa
- Wheat berries
Unsalted Nuts and Seeds:
- Almonds
- Cashews
- Peanuts
- Pecans
- Pistachios
- Pumpkin seeds
- Sunflower seeds
- Walnuts
Cheese:
- Blue
- Cheddar
- Feta
- Mozzarella
- Parmesan
Other:
- Avocado
- Bacon bits
- Croutons
- Olives
- Tortilla strips
Combination Ideas
- Romaine lettuce, corn, salsa, chopped avocado, with grilled chicken and lime juice
- Chickpeas, diced cucumber, tomato, and onion, with an herb vinaigrette
- Arugula, sliced red pears, walnuts, blue cheese, and honey dijon dressing
- Mixed greens, roasted beets, oranges, and pistachios
This tip sheet is provided by the Academy of Nutrition and Dietetics. For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit eatright.org.
The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving health and advancing the profession of dietetics through research, education, and advocacy.
