All fruit is fat free or low fat, and incorporating it into a salad is a healthy way to meet nutrient requirements and get the recommended number of servings each day. Eating plenty of fruit helps to cut the risk of diabetes, heart disease and cancer, reports the United States Department of Agriculture. Fruit that contains plenty of fiber helps fill a person up without going overboard on fat and calories, and is an important part of a balanced diet.
Avocado Mango Salad
Combining avocados with mangoes provides heart-healthy fats and vitamins A and C. To prepare the salad, the mangoes and avocados are chopped and combined with lime juice and red onion. This combination makes a tasty side dish to accompany grilled fish or chicken. The healthy fats that the avocado provides helps keep cholesterol readings at desirable levels. The vitamins contribute to healthy skin, teeth, tissue and internal organs, according to MyPyramid.gov.
Melon Salad
A summer salad made from a variety of melons is refreshing and fat free. Cantaloupe, honeydew and watermelon are popular choices that are easy to find, even when they aren't in season. Cantaloupe is rich in vitamins A and C, while honeydew supplies a healthy dose of vitamin C as well. Both nutrients help the body heal and support healthy gums and teeth, according to MyPyramid.gov. Watermelon is high in lycopene, an antioxidant that plays a role in preventing cancer, reports the Centers for Disease Control and Prevention. Using a melon baller, even amounts of each melon should be tossed together and sprinkled with fresh lime juice for added flavor. This melon medley makes a healthy side dish at a barbecue.
Banana Kiwi Salad
Combining bananas and kiwis makes a tart and fat-free breakfast fruit salad that can accompany eggs and toast or a scoop of cottage cheese. Both fruits should be peeled and chopped, then tossed together. This combination is also a healthy alternative to syrup when placed on waffles or pancakes. Kiwis are small, but pack a huge dose of vitamin C and fiber, according to MyPyramid.gov. Fiber is an important nutrient for a healthy digestive system and helps control cholesterol and prevent heart disease. Bananas contribute to daily potassium intake, which is important for maintaining healthy blood pressure.
Berry Salad
Mixed berries create a fat-free fruit salad that can be served over cereal or yogurt as well as alongside a sandwich or salad. Strawberries, blueberries, blackberries and raspberries are the most common berries found at supermarkets and pack a nutritional punch when combined. Berries are a source of vitamin C, helping the body to fight off disease. They are also sources of fiber, which aids in the prevention of constipation and fills a person up on a very low amount of calories and zero fat, according to MyPyramid.gov. Strawberries should be sliced and tossed with whole blackberries, blueberries and raspberries before serving.
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