How To Build A Healthy Salad

by in Healthy Recipes, Healthy Tips, April 14, 2013

crab and avocado salad
From choosing the greens to pouring the dressing, building a healthy salad requires some thought. Selecting the ingredients carefully or you can end up with a 1,000+ calorie meal.

Work Your Way Up
Start from the bottom and work your way up to the dressing. First course of action: Select your greens. Good choices include romaine, spinach, or a combo of field greens. Keep in mind that iceberg lettuce contains fewer nutrients than darker greens, and build your salad on a plate or in a bowl — stay away from the calorie-laden crunchy taco shell.

The Veggies
Choose several colorful veggies to top your salad like tomatoes, carrots, radishes, cucumbers and bell peppers. More colors mean a wider variety of nutrients. This is a great opportunity to use leftover veggies that are lingering in the fridge—and a perfect way to minimize food waste.

The Proteins
Whether you choose poultry, meat, fish and seafood, eggs, beans or tofu, select one lean protein, or smaller portions of several proteins. Avoid fried foods or toppings made with gobs of mayo (like some tuna salads). Keep portions to about 2-3 ounces, which will help contribute to your recommended daily amount of protein.

The Extras
Nuts, seeds, dried fruit, shredded cheese, avocado and olives are all super tasty toppers, but choose carefully. Adding a small amount of several of these can skyrocket calories. Instead, choose ONE favorite and monitor the portion (about 2 tablespoons is a good rule of thumb). Remember, a little of one flavorful ingredient really goes a long way.

The Dressing
Stick to oil-based vinaigrette with healthy unsaturated fats. But even vinaigrettes can get you into trouble if you’re not careful. Stick with 2 tablespoons and measure to make sure.

Creamy dressings like ranch, Russian and creamy Italian tend to have a much higher calorie count. If you’re in the mood for these higher-calorie choices, make it an occasional treat and stick with 2 tablespoons max.  You can also opt to make your own lighter creamy dressing. Use low fat buttermilk, light sour cream or nonfat Greek yogurt as the base to help maintain a rich texture without all the calories and fat.

Another favorite dressing choice is freshly squeezed lemon or lime wedges with a sprinkle of salt and pepper or a drizzle of extra virgin olive oil.

Packing Your Salad
Packing a salad for work or on-the-go takes a little planning. To avoid a mushy salad pack ingredients separately (like the greens, cut up veggies, protein and dressing) then combine right before eating. Use re-sealable plastic bags or containers to do this. Keep everything cold by surrounding your salad goodies with ice packs then placing them in an insulated bag. Eat within 2 hours (1 hour if it’s above 90 degrees out) or keep in your office refrigerator.

More tips to keep your packed lunch safe

Recipes To Try:

TELL US: What’s your favorite way to build a healthy salad?

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

More posts from .
Tags:

Similar Posts

5 Alternative Burgers Worth Flipping For

Even if you hold the beef and spring for an alternative protein, you don’t have to sacrifice flavor. Just in time for Labor Day grilling, these ...

Comments (195)

  1. Discover The Secrets Of A Web Design Company…

    Uncover the secrets of a web designing company through reading this…

  2. exercise program…

    [...]Every the moment inside a when we opt for blogs that we read. Listed beneath are the latest web-sites that we opt for [...]…

  3. Franklin says:

    Export and import requirements must exist even through times of disaster. Requirements are not designed to hinder the importation or exportation of charity items such as food, medicine and equipment. However, export and import requirements for both the United States and foreign countries must be met. The staff of the Foreign Trade Division at the US Census Bureau is here to assist companies and individuals with the requirements to avoid any possible delays.

  4. Elita says:

    Wow! you are so right. Who would have thought that it would only take someone who cannot even spell the word “country” to figure out our evil plot. Bravo! It is too bad that someone so smart will soon be picking and digging ditches.

  5. Carel says:

    I live in Lake County, Michigan and there are several unoccupied house trailers in my area that have census forms hanging from the door handles.
    Also, although the cover letter dated March 1, 2010 said to mail in the form “Today,” the form itself asks who lives in the house on April 1st. At age 75 I didn’t want to fill it out in advance I may not be here on April 1st.

  6. carnmdiqhb says:

    Veteran accuses new nation [url=http://www.nikeshoxoutlet99.com/mens-nike-shox-r4-c-4.html]nike shox r4 sale[/url] door to not return a country Miqiewomen will reject to turn meeting, international football, meaning armour, international Milan, football news, 7m sports news
    Veteran accuses new nation door to not return a country Miqiewomen will reject to turn canWww.7m.cn On April 25, 2011 in those days the 3rd door general of international MilanWeiweiyanuo, be in through nearly two sports seasonBoluoniyarental hit after going all out, it is eventually at the beginning of this year becameItalyCountry the door, and his impetus has a lid to pass La Jun team leader greatlyCloth Fengsituation. Be in Milan of this sports season international soSaisaerMake serious mistake repeatedly, epicycleMeaning armourAfter be being punished to go out by red shop sign again, return of Wei Weiya NuoCountry ricecry upsurges again.

    Be in nevertheless in those days far go toBalunxiya, be inYouwentusiBecome brim forward, Luoniya showing gain captainDiwayaoLook, the youth had better not go rich and powerful family becomes a reserve. “According to my experience, if add Milan of allied country border, weiweiyanuo will make next mistake. Weiweiyanuo will make next mistake..

    “He still is a youth, need more convention to exercise his, is not to go rich and powerful family covers bench. is not to go rich and powerful family covers bench..

    “I am in such admonishing all the time him. “I am in such admonishing all the time him..

    Diwayao also is Feng of cloth of the teammate before appealing Weiweiyanuo is replaced at the same time, become the chief advocate of door of Italian brunt country.

    And converted Youwentusi last summer orRenayaNot of fruitCut fertileNuo of Lun Di of door general all alone, refused today summer turn of the meeting guess. “I will not leave cut fertile feeling, my agreement will be in anyhow to expired 2013. I am inWeiluonaPass very happily. Pass very happily..

    “Goalkeeper is to turn one of elements that cannot decide in meeting market, cannot because go up,I miss sports season leave, mean today summer I still think such. Mean today summer I still think such..

    According to saying at the momentRomeTo Qiewomen will interest is the largest.

  7. best product review…

    [...]Wonderful story, reckoned we could combine several unrelated data, nevertheless genuinely really worth taking a search, whoa did a single master about Mid East has got far more problerms also [...]…

  8. Hey! This post could not be written any better! Reading through this post reminds me of my good old room mate! He always kept chatting about this. I will forward this post to him. Fairly certain he will have a good read. Thank you for sharing!

  9. Third Flower…

    My spouse and that i have already been now delighted that Albert could perform his scientific tests because of the concepts he had via your online page. It really is once in a while perplexing to only always be giving away techniques which many people …

  10. What i do not realize is if truth be told how you’re no longer really much more smartly-liked than you might be right now. You’re so intelligent. You know thus significantly with regards to this topic, made me in my view imagine it from a lot of varied angles. Its like women and men don’t seem to be fascinated except it¡¦s one thing to accomplish with Lady gaga! Your individual stuffs outstanding. Always deal with it up!

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>