Nutrition

Build a Better, Healthier Salad

Here's how to build a healthier salad, with advice and a recipe from the American Institute for Cancer Research.

Lay a foundation of dark, leafy greens. These have cancer-fighting vitamins and phytochemicals. Mix pre-washed and packed greens, such as baby spinach leaves, Romaine or red leaf lettuce, with peppery watercress. Dark greens like these contain iron, the B vitamin folate and lutein.
Add brightly colored veggies such as shredded carrots, slices of red and green pepper, and shredded purple cabbage. These bring beta-carotene, vitamin C and other plant-based cancer fighters to your meal. Add small sections of broccoli or cauliflower.
For sweetness, add chopped fresh fruit.
For fiber, add beans. They contain protein, folate and minerals. Choose from a variety of beans such as kidney, pinto and garbanzo. If you use canned beans, drain and rinse them to lower the salt content.
Check your refrigerator for leftovers. Add grains such as whole-wheat pasta or rice. Try bulgur or quinoa - grains that provide protein. These also give you fiber, vitamins and minerals and replace high-fat croutons.
Top your salad with a small amount of healthy fat, such as olive or canola oil. Mix first with a flavored vinegar or lemon juice.
Other topping options: canned, drained white tuna; a half cup of shredded low-fat cheese; or slices of turkey.