Steps to Make Healthy, Delicious Salads

Looking for an easy and enjoyable way to hit your daily goal of four servings of vegetables? A large, well-composed salad is one of the simplest solutions.

Eating at least one generous salad each day can help you meet your nutrition needs in a single meal. That also gives you more flexibility with the rest of your day while keeping your diet on track.

According to dietitian Laura Jeffers, MEd, RD, LD, salads can be endlessly varied by combining nutrient-rich ingredients drawn from the USDA National Nutrient Database for Standard Reference.

She shares her personal favorite combination: blackened salmon topped with goat or feta cheese, chickpeas, Greek olives, beets, tomatoes, carrots, and cucumbers. “I’ll eat any dark leafy green, but spinach is my go-to,” she says. “Switching away from iceberg lettuce made a big difference for me.”

How to Build a Nutrient-Dense Salad

Start with fresh, seasonal produce from a farmer’s market or grocery store. Then layer in protein and a healthy dressing to create a balanced meal that supports energy and overall wellness.

Below is a simple framework to help you build better salads every day.

1. Choose Your Greens

Go for darker, more nutrient-rich leafy greens:

Romaine, red leaf lettuce (vitamin C, folate, potassium)

Spinach, kale, arugula, spring mix (antioxidants, beta-carotene)

Avoid pale options like iceberg lettuce, which contain fewer nutrients due to higher water content.

2. Add Crunchy Elements

Bring texture and extra nutrients with:

Celery, cucumber, cabbage, pea pods, broccoli, sprouts

Nuts and seeds like almonds, walnuts, chia, sunflower seeds

Edamame for plant-based protein

Skip processed toppings like croutons or fried noodle strips, which add sodium and unhealthy fats without much nutrition.

3. Include Colorful Vegetables

Boost flavor and antioxidants with:

Bell peppers of all colors

Red onion

Tomatoes

Beets

Avocado

Pomegranate seeds

Limit starchy additions like corn or peas to small portions.

4. Add Protein

Make your salad more filling with:

Beans, lentils, chickpeas

Chicken, lean beef

Salmon or tuna (rich in omega-3s)

Eggs

Tofu

Small portions of cheese (feta, goat, mozzarella, parmesan)

Be mindful that full-fat cheeses contain higher saturated fat levels.

5. Add Fresh Fruit

For natural sweetness and extra nutrients:

Apples, pears

Berries such as strawberries, blueberries, raspberries, blackberries

Use dried fruit sparingly since it contains more concentrated sugar.

6. Use Leftover Vegetables

Repurpose cooked or extra veggies like:

Brussels sprouts

Asparagus

Sweet potatoes

Sweet potatoes are especially great for salads due to their flavor and texture.

7. Stock Your Pantry Add-ins

Enhance flavor with shelf-stable ingredients:

Olives

Artichoke hearts

Pickled peppers

Hearts of palm

Mushrooms

Be aware of sodium levels in canned foods.

8. Choose a Smart Dressing

Healthier dressing options include:

Lemon or lime juice

Balsamic or red wine vinegar

Olive oil (used lightly)

Try to limit heavy creamy dressings like ranch or thousand island, which are high in calories and fat.

Final Thoughts

If salads aren’t currently part of your routine, start small—maybe once or twice a week. You can also begin with grain bowls or mixed meals and gradually add more vegetables over time.

Even fruit-based salads can help you reach your daily fruit intake.

Over time, building salads regularly can help you feel more energetic, improve your eating habits, and encourage creativity in the kitchen.

And remember: if salads aren’t your thing, any form of vegetables counts—what matters most is reaching your daily intake in a way that works for you.