Build a Healthier Salad Infographic

When you hear “salad,” you may think of a boring bowl of lettuce and tomatoes. But salad can be so much more! With a few simple additions, it can be a delicious, healthy and inexpensive meal.

Grains

Adding cooked whole grains to your salad is a satisfying way to feel full longer. Try whole-wheat couscous or pasta, barley, quinoa or wild rice.

Proteins

Adding protein to your salad will keep you feeling fuller longer. Try grilled chicken, salmon, tuna, a hard-boiled egg or a small amount of cheese. Beans and unsalted nuts are other great options.

Fruits

Add sliced fresh or dried fruit – choose a rainbow of colors. Pears, apples and berries are all super salad ingredients.

Veggies

Vegetables can add crunch and flavor to any salad. Try raw carrots, cucumbers or broccoli. Roasted beets, potatoes and squash add a little bit of sweetness.

Greens

Choose dark, leafy greens such as romaine, spinach or arugula. You can also add fresh herbs such as basil, thyme, oregano or mint for zesty flavor and extra nutrients.

Quick Tips

Choose lower-fat, lower-sodium cheeses such as mozzarella or Swiss. Add canned or frozen produce with little salt and added sugar. When adding ingredients, choose options low in sugar, fat and sodium. Frozen and canned ingredients work great. Be sure to drain, rinse and pat dry to help your greens stay crisp.

Dressings

Make your own healthy dressing with oil, vinegar and spices from your pantry. Jazz it up with fresh herbs, citrus juice, onions, garlic or scallions. Taste-test as you add small amounts of ingredients until you find what you love.

Heart.org/HealthyForGood