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Creating a Balanced Salad

If you’re left feeling hungry and unsatisfied after eating a salad, chances are it’s lacking the proper components. Here are some tips for a satisfying, balanced, and nutrient packed salad in no time.

1 LET GREENS BE THE BASE

Add variety using kale, spinach, endive, arugula, and leaf lettuce. Opt for darker and more colorful greens. Add fresh herbs for a flavorful bite.

2 ADD VEGGIES

Vegetables are full of fiber that keep you full longer. Include lots of colors for a variety of antioxidant benefits. Take advantage of fresh vegetables when in season.

3 PICK YOUR PROTEIN

All salads need a solid protein source. This can be lean meat, fish, or a vegetarian protein. Aim for a palm-sized portion. A salad becomes a meal when paired with protein. It combined with vegetables really keeps you full longer..

4 GO FOR HEALTHY TOPPINGS

They add taste and texture while amping up nutritional content. Add unsweetened dried or fresh fruit, toasted or raw nuts, and avocado for a healthy fat source. Skip the buttery croutons, imitation bacon bits, fried onions, or sugary nuts. If adding cheese, use sparingly.

5 ADD A HEALTHY GRAIN

Grains provide carbohydrates as fuel for the brain, central nervous system, and kidneys. Choose from quinoa, barley, wheat berries, or rice (black or red).

6 DRESS IT PROPERLY

Dressing can make or break a healthy salad. Creating your own dressing will save on calories and sodium. Opt for vinegar or citrus-based dressing over a creamy one. And use dressings sparingly.

By Lisa Mullin

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