A salad is a convenient, easy and affordable way to work in several servings of nutrient-packed vegetables into your daily diet. Vegetables act as a low calorie vehicle to deliver fiber, antioxidants, an abundance of vitamins and minerals and satiating power into your daily diet to support hormonal, immune system and metabolic health.
When constructing the perfect salad, it's important to differentiate between eating a salad as part of a meal versus eating a salad as the main component of the meal. As an example, if you are having a sandwich, you may have a "side" salad with the meal. But for many people, a salad is the main part of the meal.
From a nutrition perspective, when creating a salad that acts as the main component of your meal there are a few tips to ensure that your salad is well-balanced.
Keep in mind that a balanced diet is one that meets your individual needs taking into consideration your food choices, ethics, finances, culture and so much more. There is no one-size-fit all "balanced diet" as a healthy eating plan is a sustainable style of eating that allows your body to function optimally on a day-to-day basis.
How to construct the perfect salad as a meal?
- A perfect salad starts with a bed of greens. Don't limit yourself just to the popular options like spinach, kale and romaine as there are so many different greens that can add a nice texture and taste to your salad. I suggest combining 3-4 different greens. A mild lettuce like red or green leaf will compliment a crisp choice like romaine. A peppery or bitter green like arugula or radicchio will add a little kick. Take advantage of pre-washed greens when you are in a hurry, as they are convenient and easy when it comes to meal prep.
- Add crunchy color. Phytochemicals give plants their distinctive colors and may act as antioxidants, which have many disease-preventing properties. Phytochemicals and vitamins and minerals work together, so a varied diet, rich in color, will help optimize health. Make sure your salad is bursting in color - red, purple, orange, yellow, green, white - as they say, eat the rainbow! This step in your salad making process is where you can add a variety of vegetables, fruits, herbs and spices. To save time in meal prep, consider chopping veggies in advance and storing in tupperware containers so that you don't have to chop every day.
- Add some satiating power. Healthy fats like nuts and seeds provide a nice texture to a salad meal. These crunchy foods also offer a healthy amount of calories and fat to help you absorb fat soluble vitamins. Speaking of fat, avocado, oil and cheese can help promote satiety. It's common to feel incredibly full from volume after eating a nutrient-dense salad but if it's lacking fat, your tummy may feel empty an hour later.
- Don't forget the protein. Beans, legumes, edamame, tempeh, tofu, eggs, cottage cheese, yogurt, chicken, turkey, red meat, fish - there are so many options! Opt for around 20-30g of protein in your salad meal. To make sure that protein gets on your plate, I suggest to prep protein ahead of time and to always have a few go-to options (ex. cottage cheese, tempeh, chicken, hardboiled eggs, frozen edamame) when you are in a hurry.
- Don't forget the carbs! This is where most people go wrong when it comes to salad prep. A lunch time salad lacking in satiating carbohydrates will lead to afternoon sugar cravings due to a decline in blood sugar. Plus, you may experience extreme sleepiness if your diet is naturally low in carbs. For the final topping on your beautiful, satisfying and balanced meal salad, don't forget to include a serving of whole grains or potato. Because whole grains require time to cook, consider the best meal prep strategy to ensure that quinoa, wild rice, barley or farro gets on your plate. If you need a little help from the grocery store, I suggest purchasing pre-made whole grain options. For example, check out the Path of Life (or a similar brand) in the frozen food section (by the vegetables) at your local grocery store. A serving makes for a flavorful carb salad topper.
- Last comes the dressing. Consider making your own dressing (see below). To help evenly coat your greens, make your salad in a container (with a lid) so that you can pour on the dressing before eating and then give it a big shake. Another tip is to drizzle your dressing on your salad and then use a pizza cutter to "cut" the dressing into the salad. If all else fails, have a large zip-lock bag to give your salad a shake with your dressing.
Honey Balsamic Vinaigrette Dressing
By Joey Mock, RD, LD, CLTThis delicious Honey Balsamic Vinaigrette Dressing requires minimal ingredients, takes just minutes to whisk up, and is so much better than store-bought bottled salad dressings. Enjoy it on salads, roasted vegetables, and on sandwiches/wraps. |
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Ingredients ¼ cup balsamic vinegar
2 tablespoons honey
1 tablespoon Dijon mustard
½ teaspoon dried thyme
½ teaspoon fine sea salt
¼ teaspoon freshly ground black pepper
Dash of onion powder
1 large garlic clove minced
¾ cup extra virgin olive oil
Preparation - In a small mixing bowl, whisk together the balsamic vinegar, honey, Dijon mustard, thyme, salt, pepper, onion powder, and garlic.
- Gradually add the oil, whisking thoroughly to combine. Continue whisking until the dressing is fully emulsified.
- Store in a jar with a lid and refrigerate. Shake well before serving.
- Enjoy!
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