Are there actually steps to building a healthy salad?? Sure! Some salads fill a plate but don’t satisfy our hunger while others are packed with more calories than a milkshake. As we look at our own options here at work, my dietitian-partner and I developed a few pointers in how to build a healthy salad:
Step 1: Fill your plate full with vegetables and fruit: Think fresh, vary the color, and go for deep-green lettuces to get the richest sources of vitamins and minerals. Choose mostly vegetables low in calories. You’re then on your way to fulfilling the 2010 Dietary Guidelines!
Step 2: Add 2-3 oz lean meat, beans and/or low-fat cheese: The addition of a lean protein helps build lean body mass (more muscle, less fat) AND increases fullness and satisfaction. Focus on lean & low fat. Watch portion sizes, to get the most without adding a load of extra calories!
Step 3: Add 1-2 tbsp low fat salad dressing: A hidden calorie trap – be mindful of serving sizes. While some oil helps us best use the nutrients in the salad, keep portions to 1-2 Tbsp of a low calorie dressing. Consider making your own dressing and limit the added oil.
Step 4: Add a low fat grain to complete the meal: Low fat, whole grain foods, filled with fiber, makes for a satisfied stomach. Aim for whole grains with at least 2-3 grams fiber per serving. Consider adding 1/3 cup cooked quinoa, couscous or whole wheat pasta to your salad (more whole grain ideas).
How to Build a Healthy Salad
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Step 1 |
Step 2- Choose one |
Step 3 – Choose one |
Step 4 – Choose one |
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Fill your plate full with dark green lettuces, fresh colorful fruit and vegetables |
2-3 oz white chicken, tuna packed in water, or lean beef/pork loin |
1-2 Tbsp low fat salad dressing |
6-10 whole grain, low fat crackers |
| ½ cup low fat cottage cheese |
Drizzle balsamic or other vinegar |
1/3-1/2 cup cooked quinoa, couscous or whole wheat pasta |
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½ cup beans, 2 tbsp nuts or 1 tbsp natural peanut butter |
Spritz your salad lightly with Salad spritzer |
1-2 slices of 100% whole wheat bread |
Check out Dayton Children’s Pinterest for salad recipe pins!
Check out me and my boys on Living Dayton talking about how to make salads fun for kids!
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