How to Make a Healthy Salad (That’s Also Satisfying)

January 6, 2019

Salads don’t have to be boring or relinquished to “diet food.” Learn How to Make a Healthy Salad with my 5-step method so you can stay full for hours AND please your taste buds, while getting your fill of vitamins and minerals!

Happy New Year! Welcome to 2019 here at Chelsey Amer Nutrition!

Let me guess… More likely than not, you know someone who committed to a crazy diet to kick off the new year. Perhaps, it’s even you.

Did you know that over 80% of people will start a diet in the new year?!

And I’m not talking about a balanced approach to eating that helps you feel better.

I’m talking about the cutting out all of your favorite food groups in honor of losing a few lbs… for a little while, at least.

The truth of the matter is that most diets fail. Sure, you could initially lose 5 or even 10 percent of your body weight, but it’s EXTREMELY difficult to sustain this weight loss.

That’s why I don’t want you to pick up another diet book this new year.

If you’re looking to improve your health – for the long run – do the work and learn how to enjoy healthy foods, while still regularly indulging in your favorite foods too.

Learn How to Make the BEST Roasted Vegetables

So you may think this leads me to a delicious banana bread recipe or something more indulgent… NOPE!

Let’s chat about how to make a healthy salad…

A few things happen when I discuss salads with clients…

They assume all salads are healthy (not completely true)
They avoid salads because they’re not satisfying (which we will totally change by the end of this post)
They avoid salads because they’re boring and don’t taste good, unless they’re drenched with the “not so healthy” ingredients. I’m looking at you blue cheese dressing and bacon. (also not completely true – even a healthy salad for weight loss can taste good!!!)

The truth of the matter is that you can make a healthy salad in MINUTES by learning how to layer your bowl properly.

A healthy salad – that’s also satisfying – requires 3 things:

Lots of VEGETABLES
Tons of FLAVOR
A BALANCE of nutrients

When we check all 3 of these boxes, you won’t be asking how to make a healthy salad… you’ll be showing everyone else how it’s done because you figured out the secret to make your salad healthy AND satisfying!

So let’s get started and make a healthy salad…

1. Fill Your Bowl With Greens and Non-Starchy Veggies

Choose any green you want, then load up on water-filled veggies for an extra antioxidant kick.

These vegetables are filled with FIBER, which will keep you full, WATER for added hydration, and VITAMINS & MINERALS to boost your overall health. Plus, they take up VOLUME, so your stomach will feel full.

Enjoy your veggies raw or cooked!

Greens:

Spring mix
Arugula
Romaine
Butter lettuce
Or get creative with a shredded brussels sprouts base!

Non-Starchy Vegetables:

Carrots
Beets
Cucumbers
Mushrooms
Peppers
Tomatoes
Broccoli
Brussels sprouts
And more!

^^ The makings of my Spring Raspberry Salad

2. Add a Lean Protein

Protein is one of the most satiating nutrients. It helps you stay full, plus aids in building lean muscle (which boosts your metabolism).

Here are some proteins you can add to your salad:

Grilled chicken, steak, or fish
Hard boiled eggs or poached eggs – perfect in my Salmon Nicoise Salad
Beans or lentils (a great plant-based protein, like in my Fall Spinach & Apple Salad)
Tuna salad or chicken salad
Tofu
Nuts and seeds (also a fat)

3. Choose a Carbohydrate

Carbs are one of the SATISFYING components of your salad. Don’t skimp on this portion if you want to avoid the candy bowl after lunch!

Carbohydrates provide your body with ENERGY. Yes, non-starchy vegetables (from step 1) contain carbohydrates, but then have much less energy than starchy vegetables, whole grains, or other types of carbohydrates, including fruit.

Remember: carbs will not make you fat! Carbohydrates – in EXCESS – can be stored as fat. That’s why I recommend filling your bowl with NON-starchy vegetables first. Enjoying a sensible portion of carbs will help you stay full and help your waistline!

Here are some carbohydrates to enjoy in your salad:

Whole grain: quinoa, bulgur, or any whole grain (like leftover pasta from last night’s dinner)
Roasted sweet potato or regular potato wedges or winter squash (like acorn squash or delicata squash)
Fresh fruit or dried fruit
Peas
Corn

4. Fill Up With Fat

Fat actually helps you absorb the nutrients in your veggies and is digested slowly.

Fat-soluble vitamins (vitamins A, D, E, and K) require fat to be absorbed properly. When the low- to no-fat craze of the 80s hit, people were eating tons of salad without dressing, which was actually diminishing the nutrient value of their salads!

To make sure you’re absorbing every nutrient you add to your salad, add 1 of these fat sources to every salad you make:

Toss in a delicious oil-based dressing
Avocado
Cheese (opt for full-fat varieties)
Olives
Nuts & seeds (can also count as your protein)

Typically, I suggest choosing 1 fat source per salad, especially if you choose an animal-based protein source (which naturally contains fat). Although fat is super healthy and 100% necessary, it’s energy-dense, and more than 1 serving isn’t necessary for a balanced and healthy salad bowl.

5. Season Away!

The easiest way you can add tons of flavor to your salad (which ups the satisfaction factor like WOAH) is to add FLAVOR.

Yes, your veggies, protein, carbohydrate, and fat all contribute flavor, but you can still kick it up a notch further.

Get creative by sprinkling these seasonings on top of your bowl:

Spices (like oregano, dried basil, salt & pepper, etc.)
Fresh herbs (dill, parsley, cilantro, basil, etc.)
Pickled vegetables

So, just because you’re trying to eat more veggies this year doesn’t mean it has to be boring or leave you feeling hungry all day!

By learning how to make a healthy salad, you’ll be able to prep a satisfying lunch (or head to the local salad bar) and feel confident in the choices you’re making to help you FEEL GOOD!

What ingredients will you be adding to your salad this year?
XO