How to Build a Healthy Salad — Eating Bird Food

How to Build a Healthy Salad — Eating Bird Food

Learn how to build a healthy salad that’s delicious, satisfying and large enough to enjoy as a meal.

I hate to sound like a broken record, but I want to give a little salad background for those that are new around here. It’s no secret that I love salads. I try to eat at least one a day and I often suggest the idea of a daily meal-sized salad to my health coaching clients as well. I could spout off a variety of nutritional benefits of eating one large salad a day, but we’re all pretty much aware of the that eating lots of veggies is healthy, right? So what I want to talk about today is HOW to build healthy salad. One that is delicious, satisfying and large enough to constitute a full meal.

There are few important components to think about when building a meal-sized salad. The first is making sure the salad is filling — both in size and nutrition. You can’t eat a small bowl of lettuce, tomatoes and carrots and expect to feel satisfied or full an hour later.

If you’re having salad as a meal it needs to be substantial in size (size definitely matters, especially for volume eaters) and you’ll also want to make sure the salad has enough calories to constitute a meal. Around 500-600 is a good place to start.
The second piece of the puzzle is making sure the salad is satisfying. To do this you want to make sure you have a good mix of macronutrients — protein, healthy fat and smart carbs — as well as a variety of flavors and textures. I find that the toppings make all the difference. I love adding something crunchy along with something semi-sweet….

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