How to Build a
HEALTHY SALAD
Greens
Fill your bowl with several handfuls
of lettuce
Toss in 3 to 4 oz.
of lean protein, including chicken, shrimp or turkey
Whole grain or legume
Choose a high-protein, high-fiber filler, like beans
or quinoa
Add plenty
of color, such
as tomatoes, cucumbers,
onions, carrots, mushrooms and
bell peppers
Aim for 1 serving
of a plant-based
fat, such as
avocado or sunflower seeds
Toss your salad with 1 Tbsp. of full-fat (or 2 Tbsp. of low-fat) olive-oil-based dressing.
Be aware that this is a full serving of fat.
To cut down on the number of fat servings in your salad, consider tossing with fresh lime juice, vinegar or salsa.
Meat
Non-starchy vegetables
Flavor
booster
Salad dressing
