How to build a balanced, satisfying salad
Follow this simple step-by-step guide to create a healthful, balanced and delicious salad every time! Please note: People with metabolic concerns like diabetes, other medical conditions like kidney disease or who are on certain medications (such as blood thinners) should be mindful of the total nutrient content of each meal. If you are unsure, seek advice from a registered dietitian or physician.
Step 1: Choose your base
Start with a generous portion of one or more of these greens to create the foundation of your salad (about 1 to 2 cups).
Arugula
Bibb lettuce
Cabbage (green, red or napa)
Collard greens
Endive
Kale
Mesclun (baby greens mix)
Radicchio
Red leaf lettuce
Romaine
Spinach
Watercress
Step 2: Choose your non-starchy vegetables
Non-starchy vegetables are high in fiber and water, filling you up and keeping your tastebuds and appetite satisfied. Get creative and try different combinations to add a variety of flavors and textures (1/2 cup chopped = 1 serving).
Artichoke hearts
Asparagus
Bean sprouts
Beets
Bell pepper
Bok choy
Broccoli
Carrots
Cauliflower
Cherry (or grape) tomato
Cucumber
Eggplant
Fennel
Green beans
Jicama
Mushrooms
Onion
Radishes
Snap peas
Sprouts
Water chestnuts
Step 3: Choose your protein source
The goal is to aim for about 3 to 5 ounces of lean protein. Suggested serving sizes marked below are equivalent to 1 ounce of protein.
Almonds (12 each)
Beans (black, white, garbanzo or kidney) (¼ cup)
Edamame (¼ cup)
Chicken breast (1 ounce)
Feta cheese (1 ounce)
Hard-boiled egg (1 large)
Mozzarella cheese (1 ounce)
Salmon (1 ounce)
Shrimp (1 ounce)
Sliced turkey (1 ounce)
Steak (1 ounce)
Tempeh (1 ounce)
Tofu (¼ cup or 2 ounces)
Tuna (1 ounce)
Walnuts (7 halves)
Step 4: If desired, add some carbohydrates from fruit, whole grains or starchy vegetables (about ⅓ to ½ cup)
Apple
Berries
Brown rice
Corn
Lentils
Mandarin oranges
Peas
Quinoa
Sweet potato
Whole wheat rotini pasta
Step 5: Choose your dressing
Deciding on the right dressing is one of the most important steps in creating your salad. Here are some simple, healthy dressing recipes:
Greek yogurt ranch dressing
Makes 8 servings
Prep: 3 minutes
Ingredients
1 cup plain low-fat Greek yogurt
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon dill
Dash of cayenne pepper and salt
Preparation
In a bowl, combine all ingredients.
Whisk together until smooth.
Nutrition
(1 serving = 2 tablespoons)
Calories: 23; total fat: 1 g; saturated fat: 0 g; sodium: 18 mg; cholesterol: 4 mg; total carbs: 2 g; fiber: 0 g; sugars: 1 g; protein: 3 g; potassium: 4 mg
Balsamic dressing
Makes 8 servings
Prep: 3 minutes
Ingredients
3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
1 clove garlic, minced
⅓ cup olive oil
Dash of salt and pepper
Preparation
In a bowl, combine all ingredients.
Whisk together until smooth.
Nutrition
(1 serving = 2 tablespoons)
Calories: 84; total fat: 9 g; saturated fat: 1 g; sodium: 47 mg; cholesterol: 0 mg; total carbs: 1 g; fiber: 0 g; sugars: 0 g; protein: 0 g; potassium: 1 mg
Avocado lime dressing
Makes 8 servings
Prep: 5 minutes
Ingredients
1 avocado, mashed
½ cup plain low-fat Greek yogurt
1 small bunch cilantro
¼ cup lime juice
4 tablespoons olive oil
2 cloves garlic, minced
Dash of salt and pepper
Preparation
Place all ingredients in food processor and pulse until smooth.
Nutrition
(1 serving = 2 tablespoons)
Calories: 112; total fat: 10 g; saturated fat: 2 g; sodium: 11 mg; cholesterol: 2 mg; total carbs: 4 g; fiber: 2 g; sugars: 1 g; protein: 2 g; potassium: 122 mg
Sesame ginger dressing
Makes 8 servings
Prep: 5 minutes
Ingredients
1 tablespoon olive oil
1 tablespoon sesame oil
1 tablespoon low-sodium soy sauce
1 tablespoon rice vinegar
1 clove garlic, minced
¼ tablespoon maple syrup
1 teaspoon minced ginger
Preparation
In a bowl, combine all ingredients.
Whisk together until smooth.
Nutrition
(1 serving = 2 tablespoons)
Calories: 34; total fat: 3 g; saturated fat: 1 g; sodium: 72 mg; cholesterol: 0 mg; total carbs: 1 g; fiber: 0 g; sugars: 0 g; protein: 0 g; potassium: 4 mg
Salads are a great way to eat a healthy lunch or dinner at home. But what about when you’re dining out? Try these dietitian-approved tips to healthfully enjoy parties and restaurants.