Pack more nutrition into your day with a colorful, nutrient-dense and healthy salad. We all know we need to eat more healthy proteins, fruits and vegetables and a salad is a perfect way to accomplish this. Keeping essential ingredients at home makes for a quick addition to any meal or an easy lunch to pack for school or work. You can also encourage kids to eat more vegetables by setting out ingredients for their salad creations!
 

Select one or more ingredients from the groups listed below to assemble your salad. The number of items chosen and the amounts may vary, depending on whether the salad is eaten as the main dish or a side dish to go with a meal.

Step One: Build Your Base
 

Select one or more of these leafy green vegetables as the base of your salad.
 

• Arugula
• Boston Bibb lettuce
• Escarole
• Green leaf lettuce
• Kale
• Mixed greens
• Napa cabbage
• Radicchio
• Romaine
• Spinach
   

Step Two: Boost the Nutrients with Extra Vegetables and Fruit
 

Adding extra vegetables to a salad helps add to the texture and flavor, as well as boost the nutrients. Be creative by chopping, dicing, shredding or slicing a variety of colorful veggies, such as:
 

• Artichoke hearts
• Beets
• Bell peppers
• Broccoli
• Brussels sprouts
• Cauliflower
• Carrots
• Celery
• Cucumber
• Mushrooms
• Onions
• Radishes
• Snap or snow peas
• Tomatoes
• Zucchini
   

Fruits may also work well in salads and add a little sweetness to the combination.
 

• Apples
• Fresh berries (Strawberries, Raspberries, Blueberries, and Blackberries)
• Dried cherries (watch for added sugar)
• Grapes
• Mandarin Oranges
• Melon
• Peaches
• Pears
• Raisins

   

Step Three: Consider Adding a Protein to Make it a Main Dish
 

Adding some type of protein food to your salad can make it a hearty main course.
 

Cooked Meat, Poultry, and Seafood:
 

Beef, Chicken, Ham, Hardboiled Egg, Salmon, Shrimp, Tuna, Turkey
 

Vegetarian Options:
 

Black beans, Chickpeas, Edamame, Kidney beans, Navy beans, Tofu

 

Step Four: Dress Your Salad
 

Dress your salad with a small amount of dressing. For options lower in saturated fat, consider oil and vinegar or yogurt-based dressings instead of traditional creamy options. Salsa can also be a fun way to top a salad. Garnish with a snip of fresh herbs, such as cilantro, parsley or basil, if desired.

 

Sprinkle on Extras (Optional)
 

These tasty toppings carry a larger amount of calories in a small portion size. You can use them sparingly to top off a salad. You can also get creative by adding cooked grains to your salad. These foods can help balance out your meal. Plus, they add additional flavors and texture to your salad.
 

Cooked Grains
 

Bulgar, Farro, Quinoa, Wheat berries
 

Unsalted Nuts and Seeds
 

Almonds, Cashews, Peanuts, Pecans, Pistachios, Pumpkin seeds, Sunflower seeds, Walnuts
 

Cheese
 

Blue, Cheddar, Feta, Goat, Gorgonzola, Mozzarella, Parmesan
 

Other
 

Avocado, Bacon bits, Croutons, Olives, Tortilla strips
 

Extra Tip: Build A Healthy Salad Bar in Your Fridge
 

Gather your favorite ingredients that you would typically select from a salad bar and put them in small containers. Once the items are gathered, place them into a 9×13 pan or other large container in your refrigerator that you can easily remove at mealtime. Include dressings, fruits, toasted nuts, cheeses, vegetables and protein sources you enjoy on a salad. Pull the pan out of the fridge and dress your salad when mealtime rolls around. One simple step to pull it out of the refrigerator, and one simple motion to put it all away again. It saves extra work and increases your desire for and consumption of healthy salads! Enjoy!

Sources: Academy of Nutrition and Dietetics;