You can get all the nutrition you need in a salad. MyPyramid.gov defines a healthy diet as one that emphasizes vegetables, whole grains, fruits, low-fat dairy, lean meats, beans, eggs and nuts while being low in cholesterol and sugar. A well-constructed salad fulfills every one of these requirements in a delicious and satisfying way. Choose healthy ingredients when creating a salad rich in nutrition and low in calories.
Vegetables
A dinner salad, with a green leafy base, like lettuce or spinach, is the most traditional type of salad. A cup of lettuce or a cup of raw spinach has less than 10 calories. Iceberg lettuce provides less nutrition than other types of lettuce, such as romaine or watercress. Choose leafy greens that are darker in color and richer in nutrition.
Grains, Nuts and Beans
Toss a few whole-wheat croutons or whole-grain tortilla strips on top of your salad. Sunflower or pumpkin seeds are healthy additions to any nutritious salad. Chickpeas, also known as garbanzo beans, are good sources of calcium and iron while adding a nutty flavor to your salad. Walnuts and pecans add crunch and nutrition.
Fruits
Fruit adds flavor and moisture to your salad, reducing the need for dressing. Large pineapple chunks are high in dietary fiber, vitamins and minerals and add sweetness to your salad. Small apple or pear bits are crunchy and nutritious. Put a handful of sweetened, dried cranberries which are low in fat, cholesterol and sodium, and high in flavor and texture.
Protein
Add lean cuts of chicken or beef to a salad as a source of protein. Include fish like salmon or mackerel which contain healthy omega-3 fatty acids, known to be beneficial to you heart. Vegetarians can add tofu to a healthy salad.
Other Toppings
Sprinkle low-fat cheese onto your salad as a low-cholesterol source of calcium. Add small amounts of hot peppers or a few slices of green pepper to zest up a meal. Use a small amount of hard boiled egg whites in your salad; egg yolks are high in cholesterol. Fresh ground pepper and herbs help spice up a salad, reducing the need for dressings or salt.
Dressing
Use olive oil or lemon juice instead of salad dressing. A dab of low-fat yogurt makes an excellent salad dressing. Balsamic vinegar, low in fat and sodium, adds zest to a salad. Several manufacturers have introduced dressings that are low in fat, calories and cholesterol. Use these products sparingly to reduce your overall calorie intake.
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