Eating more vegetables can decrease your risk of heart disease, diabetes and some cancers, according to the U.S. Department of Agriculture. Vegetables are also low in calories and high in fiber, making them a healthy choice for weight loss. Salads are a low-calorie, healthy way for you to increase your vegetable intake.
Lettuce
For a vegetable salad, it is traditional to start with a bed of lettuce. Lettuce greens are low in calories, usually about 5 to 10 calories per 1 cup, and help to fill you up. Choose from among romaine, green leaf, red leaf and iceberg lettuces.
Mixed Greens offer an alternative to lettuce and usually contain a number of nutritious greens such as spinach, dandelion and radicchio. Greens like spinach contain high amounts of beta carotene, vitamin C, iron and potassium.
Carrots
Carrots add sweetness and crunch to your salad and can be added shredded or diced. Carrots contain high amounts of beta carotene. Beta carotene is converted into vitamin A in the body and is important for eyesight, immune health, and growth and development. Beta carotene may also act as an antioxidant and protect cells from oxidative damage.
Tomatoes
Tomatoes also make a healthy ingredient to a salad. You can use a whole tomato and cut it into bite-sizes pieces or throw in some cherry or grape tomatoes. Tomatoes contain high amounts of potassium and lycopene. A diet high in potassium can help lower your blood pressure, according to the American Heart Association. Lycopene may offer protection against certain cancers.
Peppers
Green, red and yellow peppers add flavor and texture to your salad. One cup of sliced peppers contains about 20 calories and 75mg of vitamin C. Vitamin C is needed to make collagen, a structural protein found in the skin. Vitamin C is also an important antioxidant. Antioxidants may offer protection against aging, heart disease and cancer.
Walnuts
You don't have to limit your salad to vegetables. Adding a handful of walnuts to your salad provides healthy fat in the form of omega-3 fatty acids and protein. Eating walnuts regularly can reduce your cholesterol levels, according to MayoClinic.com. Walnuts are high in calories, and to prevent weight gain you should only add about 1/4 cup to your salad.
Lean Sources of Protein
You can turn your salad into an entree by adding a lean source of protein. Good choices include chicken breast, grilled salmon or canned tuna packed in water. Foods high in protein take longer to digest, improving satiety.
Balsamic Vinegar and Olive Oil
Many salad dressings are high in fat and calories. Instead of dousing your salad with bottled dressing, add a drizzle of balsamic vinegar and olive oil. Balsamic vinegar is low in calories and adds a lot of flavor to your salad. Olive oil contains high amounts of heart-healthy monounsaturated fats and antioxidants that can lower your blood cholesterol levels.
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