Mix and Match Salads
By Lara Rondinelli RD, LDN, CDE
You may have made an attempt at healthy eating in the past — maybe
you decided you would eat more salads. So you started eating a daily
healthy salad made up of lettuce, grilled chicken breast, and
reduced‐calorie salad dressing. You ate this lunch, didn't feel
satisfied, and ended up grabbing a bag of chips or candy bar to
get you through the rest of your day. This is why so many people
feel like there is no way they will ever be able to stick to healthy
eating.
A healthy salad does not have to be boring and unsatisfying. In
fact, most people need to add more to their salad to make it
nutritious and filling. A salad with only chicken breast is
extremely low in calories and fat and will not leave you feeling
satiated. On the other hand, some people ruin salads by topping
them with too much salad dressing, bacon bits, dried fruit such
as raisins or cranberries, croutons, and accompanying them with
high‐carb sides, such as potato or pasta salad. By the time the
"healthy" salad is complete, you barely see any vegetables.
Here is how to create a salad that will give you the right balance
of vegetables, healthy carbohydrates, good fats, and lean protein.
On the following three pages are lists of superfoods from four food
groups: vegetables, lean proteins, healthy carbs, and good fats. You
can choose one or more items from each of these groups for a fresh
and satisfying, healthy salad that won't spike your blood sugar.
1. Make It Very Veggie
Vegetables are obviously an essential part of a healthy salad. This
group provides an array of great nutrients and very little carbohydrates,
so fill up your salad with a variety of colorful, crisp vegetables.
Dark green lettuces such as: romaine, red leaf, or spring mix
Cucumbers
Broccoli
Cauliflower
Peppers
Tomatoes
Zucchini
Spinach
Celery
Radish
Green beans
Mushrooms
Scallions
2. Lean Proteins
Protein is an essential part of a healthy salad as it does not raise
blood sugar and helps fill you up. Plus, protein is a necessary nutrient
for our body.
Tuna
Shrimp
Skinless chicken breast
Ham (higher in sodium)
Turkey breast
Hard‐boiled egg
Fish
Lean beef
Low‐fat cottage cheese
Soy‐based meat substitutes
3. Healthy Carbohydrates
The foods below are good sources of fiber and contain about 15 grams carbohydrate per serving:
1/2 cup beans such as kidney, garbanzo, black or pinto
1 small apple, sliced
1/2 pear, sliced
1 cup strawberries
1 cup blueberries
1 cup raspberries or blackberries
5 100% whole‐grain crackers (served on side or crumbled for "croutons")
4. Go for Good Fats
The foods below contain monounsaturated and polyunsaturated fats that
are good for heart health and do not raise blood sugar ‐‐ a double dose
of health benefits for people with diabetes. Fat helps provide a feeling
of fullness, so it will also make your healthy salad more satisfying. If
you are looking to lose weight, watch portion size (aim for a small handful
of one of these foods) since these foods are more concentrated sources
of calories.
Avocado slices
Olives (high in sodium, so limit)
Almonds
Walnuts
Pecans
Sunflower seeds
Pumpkin seeds
Pine nuts
Salad Dressings
With so many different flavors from these four food groups, you don't need
to drench your salad in dressing. Read labels and check carbohydrate content
and ingredients on dressing. A simple addition of olive oil and balsamic
vinegar (or lemon juice), along with your favorite low‐sodium seasonings,
can make a great healthy salad dressing.
