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Building a better salad

A fresh salad should be healthy and nutritious, but could add calories where you least expect it. Here are a few ways to build a salad the right way.

July 29, 2024
Layers of fresh salad ingredients being placed in a jar

A salad should be nutritious, filling, with plenty of flavors and textures. You should beware of the caloric dangers hiding in your salad.

Measure your portions and log your food before you eat or you may just end up derailing your weight loss.

  • Choose your greens (2-3 cups): mixed lettuce, romaine, spinach, kale
  • Add a protein (2-3 oz):
    • chicken, beef, seafood, tuna, eggs, turkey
    • beans (stick to 0.25 cup): chickpea, black, pinto, navy 
    • cheese (stick to 0.25 cup): feta, blue, cheddar, mozzarella
  • Add other vegetables (1 cup): cucumbers, beets, bell peppers, onion, tomato, carrots, celery, corn, avocado (stick to 1/4 of an avocado)
  • Add something crunchy (1-2 tbsp): nuts and seeds, granola, croutons
  • Add a grain (0.5 cup): farro, quinoa
  • Add in some fruit (0.5 cup): berries, apples, peaches, pears, dried fruit (stick to 2 tbsp)
  • Salad dressing: 2 tbsp
  Mix and match your ingredients. Be creative!
A chart listing a range of healthy salad ingredients and the appropriate portions and calorie count for each

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