Seven Things to Put in Healthy Salads

Done right, a salad can be a fantastic food, both delicious and healthy. But that’s the problem; few salads are actually healthy. Most salads are stocked with high-calorie, high-fat ingredients. Frequently included are rich salad dressings, cheese, and sometimes even bacon. When you are creating your owns salads, you want to avoid these pitfalls. Here are seven great ingredients that can make a nutritious salad.


There are a wide variety of different kinds of tomatoes, almost all of which will taste great in a salad. From cherry, to plum, to heirloom, or even to dried tomatoes, you’ll have plenty of choice if you opt for some tomatoes in your salad. Tomatoes are very healthy, being extremely high in the powerful antioxidant lycopene. They also contain plenty of vitamins A, C, and K.


Bell peppers

The mild taste of a bell pepper will pair well with almost any other set of salad ingredients. Bell peppers are great for your health, being rich in vitamin C and antioxidants. In addition, colorful foods like bell peppers make for a much more appealing salad. The visual is an underrated element in the enjoyment of food.


Nuts and seeds

A salad doesn’t have to be all vegetable. Adding some nuts or seeds will provide wonderful additional flavor. While nuts and seeds are high in calories and fat, they are very good for you in moderation. That’s because the fat found in nuts and seeds is healthy, beneficial, unsaturated fat. Some good nuts to put in a salad include almonds, walnuts, and pecans. For seeds, consider sunflower seeds or pumpkin seeds.


Spinach and/or kale

Iceberg lettuce isn’t bad for you, but it doesn’t hold a candle to spinach and kale. Dark leafy greens like these are some of the healthiest things in the world and a great base vegetable for a salad. These amazing foods are stocked with many kinds of vitamins and minerals and are among the most nutrient dense of all foods. Health experts agree that almost everyone should eat more dark leafy greens.



Fruit of almost any kind will be a welcome addition to a salad. The sweetness of fruit will make for a pleasant contrast with the vegetables that predominate in a typical salad. Fortunately, almost all fruits are very healthy. Some of the best fruits to put in a salad include oranges, grapes, pineapple, pear, watermelon, blueberries, and strawberries.


A healthy protein

The big problem with unhealthy salads is often the inclusion of unhealthy proteins like fried chicken. However, it is possible to enjoy a more substantial, yet still healthy salad. The key is to use a nutritious protein such as tuna, grilled chicken, hard-boiled eggs, salmon, or even tofu. A good protein can transform a salad into an entire healthy meal.


A healthy salad dressing

When making a salad trade the usual rich, creamy salad dressing in for something better for you. Olive oil is a great choice. A nutritious fat like olive oil will help an otherwise bland salad come alive, while still being good for your health. Balsamic vinegar or a light vinaigrette are other solid dressing choices.


Salad should be a healthy food, especially since a super healthy salad can still taste absolutely great. It’s just that most salads aren’t. Buck the trend by choosing some of the seven wonderful, good-for-you salad ingredients seen above.

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