4 Steps to Freshen Up Your Salad

What do salads make you think of? A diet? Rabbit food? Then it’s time to take a fresh look at how you build a salad.
#1. Start with deep colored leaves.

Skip the iceberg lettuce which offers little nutritional value. Instead, start with a strong foundation of spinach, kale, boston and romaine lettuce. Think beyond green and include radicchio, which contains properties that may help fight cancer.

#2. Add color.

Next, add vegetables—even fruit– from all the color categories: red, orange/yellow, blue/purple, white, and of course green.

#3. Make it hearty.

If your salad is going to be your entrée, then make sure to add protein to it. Good animal sources include hard boiled eggs or grilled/ baked chicken, turkey or fish. Good vegetarian sources include tofu, beans, cheese, nuts and seeds. Try adding quinoa which is also a complete protein. Steer clear of processed and fried meats.

#4. Top it off in a healthy way

The salad dressing you put on your salad can make or break you. Most bottled salad dressings are made with highly processed oils such as soybean or canola. Think the fat-free varieties are better? Think again. Some healthy fat on your salad is needed to help you better absorb all those nutrients from the salad. Opt for a dressing that uses avocado, nut oils, or olive oil. Or better yet, make your own—one part oil to 3 parts vinegar, then add a dash of mustard and some freshly ground pepper. Feeling adventurous? Tahini, nuts, or guacamole are healthy sources of fat that can be used in place of salad dressings. Herbs can add additional flavor and anti-inflammatory properties.

Sometimes taking the time to make a salad can be like a hassle. Try making several at once using Mason Jars!
– True Health Clinical Health Consultant Terri Klose, MS, RD, CDE


For more information on nutrition for exercise and other lifestyle tips, contact True Health Diagnostics at 877-443-5227 to set up an appointment with a Clinical Health Consultant.

All True Health Diagnostics materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health.