How to Build a Healthy Salad

People often label salads as the best healthy food when, in reality, you could be eating them without any benefit. Knowing how to build a proper salad will help you reach your goals and feel better instead of wasting time and money on salads that aren't going to give you what you're looking for. While this may seem intuitive, in reality, the types of vegetables, proteins, healthy fats, and leafy greens that you choose all serve you in different ways, and some are significantly better than others. Salads are one of the most exciting meals! Even if you haven't liked salads in the past, I hope this post shows you that they are very customizable and can be fit to your preferences. In this post, I’m going to walk you through my steps on how to build a healthy salad! 

Step 1: Base 

When building a salad, the first thing I typically add are my greens. While your favorite restaurant may serve you Caesar salad with a simple butter lettuce, you’re actually missing out on the many nutritional benefits from other leafy greens. Butter lettuce is 95% water; while it can be filling, you're missing out on the plentiful fiber and micronutrients that come with leafy greens. Dr. Wang from Harvard Health explains that leafy greens are actually “primary sources of antioxidants that may play a role in preventing cancer," Some of my favorite leafy greens include: 

Kale: This is one of my favorite bases. It’s full of vitamins and fiber  (A, B6, C, K, folate) to name a few. I like to massage it with vinegar to soften it for easier digestion. Kale is also a cruciferous vegetable, so it helps support the immune system and regulate blood pressure. 

Spinach: Spinach is also full of vitamins, including iron, calcium, and magnesium. Like the other leafy greens, spinach contains lots of antioxidants that protect against diseases. 

Arugula: In addition to the vitamins and micronutrients, arugula also adds a unique flavor to your salad. My favorite way to eat arugula is with just lemon and olive oil because it already has so much flavor. 

Tips:

• Chop the lettuce small

• Add herbs for more greens and flavors 

• Make your salad into a bowl by adding a grain

Step 2: Protein 

If you’ve been following along, you should already know the importance of protein. Long story short, it keeps you full and helps build muscle (see Protein 101 post for more info). Anyways, a salad is not a complete meal without your main source of protein. Some of my personal favorites are: 

• Grilled Chicken 

• Turkey 

• Steak 

• Tofu

• Chickpeas/Beans 

• Eggs 

When adding protein to your salad, measure the amount of protein by the palm of your hand. This little trick ensures that you're getting enough to keep you full. 

Tip: 

• Protein doesn’t always have to be an animal product. I make a lot of fun salads with beans/legumes. 

Step 3: Toppings 

When it comes to toppings, I would suggest adding as many different colors, textures, flavors, etc. This is the fun part, and you get to make each salad different. For example, carrots give you beta-carotene, while broccoli has a lot of fiber. Some salad toppings that I love (that you may not always think to add) include:

• Hearts of Palm 

• Beets 

• Pepperoncinis

• Olives 

• Artichoke Hearts 

• Bell Peppers 

Don’t be afraid to add fruit! Some of my favorites are pomegranates, apples, and strawberries. While it may sound weird, it’s really delicious in a salad and can elevate it to something more exciting.  

Tips: 

• Try cutting the veggies small or even shredding them 

• Try new things! 

• Chances are, if you like the food separately, it will be good in your salad. 

Step 4: Healthy Fats & Dressing 

Again, if you’ve been following this account, you should already know the importance of fats. This is the final step of your salad because it’s what brings it all together. Also, “Research shows that consuming raw vegetables with some source of fat helps with nutrient absorption. This is especially true with fat-soluble vitamins” 

I would advise against store-bought dressings. While some are okay, many include processed ingredients and hidden chemicals that aren’t necessary. It’s also very easy to make your own. Stay tuned for salad dressing recipes in the future!  Examples include: 

• Balsamic Vinaigrette

• Lemon Olive Oil 

• Tahini Dressing 

• Greek Yogurt Based 

• Avocado Dressing 

Congratulations! You just built a nutrient-packed, filling, and balanced salad! I hope you take these tips into consideration when building your next salad. The possibilities are endless!