Anatomy of a Healthy Salad

By on March 13, 2013
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Many assume that eating a salad ensures a healthy meal but in truth, not all salads are created equal. If done right, salads can be filling, delicious and nutrient-rich while still being low-cal. On the other hand, sometimes opting for a salad can be a major diet downfall with some of the worst restaurant salads having more calories, saturated fat, and sodium than a fast food burger. Not only do these calorie bombs contribute to obesity, but they can also play a role in high cholesterol and diabetes- health consequences many don't consider when reaching for their fork. But fear not, lettuce lovers, here, simple, tasty and healthy salads that can help you reach any health goal- from slimming down to improving heart-health.

The Slimming Salad


Photo: Flickr

How to make it: Combine 2 cups spinach, three thin slices of avocado, two egg whites, 1/2 cup carrots and 1/2 cup cucumber. Serve with balsamic vinegar and fresh pepper to taste.

How it works: Filling up on fiber-rich spinach and avocado keep bellies full without excess calories. The healthy fat in the avocado also helps the body effectively use the nutrients in the salad's other vegetables. The protein-rich egg whites keep stomachs satisfied for only 34 calories, making them a smart pick.

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Dana Leigh Smith
Dana Leigh Smith
Contributing Writer at
Dana Leigh Smith is a health-and-wellness professional based in New York. She has written for several health magazines, including "Women's Health," and "Health" and also has experience in community health education. Smith holds a Bachelor of Science in health and wellness from Syracuse University and is working towards her Master of Public Health at Hunter College.
Dana Leigh Smith

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