You can also include a small amount of healthy fat, such as a tablespoon of oil-and-vinegar. Be careful of regular salad dressings, cheeses, and salads that are mayonnaise-based (such as tuna, chicken, and egg salads) can contain unhealthy fats, hidden sugar, and salt.
How to build a healthy salad?
Step 1: Build a vegetable base. Load your plate with leafy greens and raw or grilled vegetables.
Step 2: Add some protein. You might try a few scoops of garbanzo or kidney beans, for example. Beans are an excellent source of fiber — and they're filling! Other good selections include grilled chicken, low-fat cottage cheese, or chopped eggs. But go light on any cheese toppings — just a sprinkle of a strongly flavored variety like feta or Parmesan can deliver flavor with fewer calories.
Step 3: Add a small amount of healthy fat. Sprinkle on the nuts and seeds. They are high in heart-healthy unsaturated fat and healthy protein, give you a feeling of fullness, and help food stay in your stomach longer. You might also opt for a dash of oil and vinegar.
Step 4: Add whole grains and fruit. Look for whole grains like barley or bulgur wheat to sprinkle on top. Or add a few slices of fruit.
Source: www.harvardhealth.edu; Image: Ben-Schonewille/iStock