“I am trying to eat healthier so I’ve been eating more salad”. Sound familiar? I know as a nutritionist I hear this quite often. The definition of “healthy” used here is sometimes iffy, though that could be a blog post unto itself.
Suffice it to say that I have seen some very creative salad combos being construed as healthy.
Since we are still talking veggies and fruits, as part of our fruit and vegetable month, this week I thought it would be fun to discuss how to construct a balanced, satisfying salad meal (my definition of healthy).
What do I mean by balance? Basically getting a good combination of all major food groups (see our Balance Your Plate page for more information http://studentaffairs.duke.edu/dining/nutrition-and-dietary-information/balance-your-plate).
Your salad should include lots of veggies, maybe some fruit if you like, a good source of protein, some grain or starchy vegetable and some healthy fat.
1. Cover your plate with a base of veggies— look for darker greens (spinach arugula, romaine, chicory etc.) these greens will have the highest content of Vitamin A, C, folate and even some iron. But if you are looking to add fiber you will have to look beyond the leafy greens, think broccoli, cauliflower, carrots, cabbage, bell peppers and more (some of each color should do the trick).
2.Next add some good quality protein like grilled chicken or water packed tuna, hard boiled eggs, or cottage cheese are typical options. But don’t forget options like tofu, hummus, beans of all types, or edamame or nuts (these are particularly useful for the vegetarians and vegans out there. Remember I was talking earlier about making a salad satisfying? Protein is one key to accomplishing that goal.
Just in case you’re looking to get more iron into your diet, always add an acidic veggie or fruit to your salad to help absorb the iron, particularly that iron found in plant proteins. Produce like tomato, bell pepper, strawberries, mandarin orange sections, kiwi and cantaloupe are all good sources of vitamin C which make them acidic and can typically be found on a salad bar.
3. Next is grain or a starchy vegetable which will provide you with some useful energy, b-vitamins and again add to the satiety value of the meal. Choose lightly dressed grain salads in small amounts such as cous cous, bulgur, even a slice of whole grain bread or a bean based soup or chili on the side will do. Not interested in grains? Try sweet potato or beans.
4. Finally add some healthy fat. Yes you need it. A recent study suggests that people who ate their salads with fat free dressing absorbed less essential nutrients than those who used regular or low fat dressings.
One-two tablespoons of a low fat or regular dressing will do the trick (think the size of a small “to-go” dressing container or ½ a shot glass). Don’t like dressings? That’s ok use avocado, olives, seeds or nuts to add some healthy fat, but not just vinegar or lemon juice – no fat there.
Here are some other useful tips to keep in mind:
- Use mayonnaise dressed salads (like egg salad, macaroni or potato salads)in moderation or avoid altogether
- Use cheese as a garnish—a little sprinkle will do for taste. Choose other lean proteins for your main protein source
- Croutons should not be a choice of grain for your salad—again if you like them, add a few but look for other more nutritious grain options.
Well there you have it a balanced satisfying salad meal, another way to add more produce to your day.
