How to Incorporate Salads as a Balanced Meal

Salads are often considered the tip of healthy eating but also has this negative stigma around it that it is boring and only consists of lettuce, tomato and cucumber. Whether you’re trying to lose weight, boost your nutrient intake, or adopt a more plant-based diet, salads seem like the perfect choice. Research has shown that regular consumption of fruits, vegetables, whole grains, and other plant foods including nuts and seeds has been linked with a reduction in risk of the development of chronic diseases (1,2) including cardiovascular health (1)

Salads are far from boring when you think beyond the basics. They offer a canvas for endless creativity, blending vibrant flavours, textures, and colours into a single dish. With the right combination of ingredients, a salad can be a satisfying and nutrient-packed meal, offering a balance of protein, healthy fats, and energising carbohydrates. Adding elements like roasted vegetables, grains, lean proteins, and flavourful dressings transforms a simple salad into a culinary delight that supports your health goals while tantalising your taste buds.

However, not all salads are as healthy as they seem. Despite being packed with leafy greens, they can quickly become energy dense or nutrient-deficient due to common add-ons and poor ingredient choices. In this article, we’ll explore how we can incorporate salads into our diet to be a true balanced and nutritious meal.

  1. Vegetables as the base

The foundation of any salad are the greens and vegetables. A wide variety of fruits and vegetables provide a range of nutrients and different protective compounds including phytochemicals, vitamins, minerals, and fibres. (2). However, the type of green you choose can make a difference in your salad’s nutritional value. Dark green leafy vegetables are an excellent source of fibre, folate, and carotenoids. These vegetables also contain vitamins C and K and the minerals iron and calcium (3) On the other hand, iceberg lettuce, while low in calories, offers little nutritional value compared to these nutrient-dense options. (4). People can use raw spinach as a lettuce alternative, and it has a much better nutritional profile. In comparison with iceberg lettuce, it has the following amounts of nutrients: (4)

  • 469 mcg of vitamin A (19 times as much as iceberg lettuce)
  • 79 mg of magnesium (11 times as much)
  • 194 mcg of folate (7 times as much)
  • 99 mg of calcium (6 times as much)
  • 28 mg of vitamin C (10 times as much)
  • 483 mcg of vitamin K (20 times as much)

Many pre-made salad kits may use iceberg lettuce as a base, which can lead to a false sense of nutritional security. For a truly healthy salad, opt for a variety of dark, leafy greens. Mixing different types of greens, such as romaine, swiss chard, and baby spinach, can enhance both flavour and nutritional diversity.

Next you can top it off with a variety of colours of different vegetables. Currently there are about 6000 flavonoids that contribute to the colourful pigments of fruits, herbs, vegetables and medicinal plants. In nature, flavonoid compounds are products extracted from plants, and they are found in several parts of the plant. Flavonoids are used by vegetables for their growth and defence against plagues (5) Flavonoids are also abundantly found in foods and beverages of plant origin, such as fruits, vegetables, tea, cocoa and wine (5)

A variety in colours of vegetables can include, but is not limited to cucumber, tomatoes/ baby tomatoes, grated carrots, grated beetroot, mixed peppers, mushrooms, fresh broccoli or cauliflower, and yes even Brussel sprouts.

  1. Protein power:

Protein makes up 50% of bone volume and approximately one-third of its mass (6). It provides the structural component of bone, whereas calcium is the main mineral within that structure. Collagen and a variety of non-collagenous proteins form the organic structure of bone, so an adequate dietary protein intake would seem to be essential for optimal acquisition and maintenance of adult bone mass. (6). Adding protein to your salad is a great way to make it more filling and balanced and preventing hunger. In a review study by Jarvis et al., they determined that a diet with a lower glycaemic load is associated with less hunger than one with a higher glycaemic load. They also noted that the size of the dip after consuming a meal, lead to a rise in sugar levels after a meal and this predicts the degree of hunger, and the number of calories consumed. (7). A diet consisting of a greater proportion of calories from protein and fat with a reduction in carbohydrates has been shown to facilitate steady glucose levels. Protein has a slower rate of digestion when compared to carbohydrate, consequently, a diet rich in protein can support steadier glucose absorption and can reduce blood sugar levels following a meal (7). Studies have shown positive trends for the relation of high compared with low protein intakes with bone mass density, where a higher protein intake may cause less bone mass density loss than a lower protein intake in older adults(6).

The type and preparation of protein you incorporate, does matter. Grilled chicken, hard-boiled eggs, beans, and tofu are healthy protein options that provide necessary nutrients without excessive kilojoules or unhealthy fats.

However, many people opt for processed meats like bacon bits, sausage, salami, ham, pepperoni and deli meats, or fried chicken, which can increase sodium, fat, and preservatives in your salad. (8) Additionally, adding high-fat cheeses like cheddar or blue cheese may add unnecessary fats and kilojoules and can lead to an increase in LDL cholesterol as well as risk for cardio-vascular disease. (9)

Trans Fatty Acids (TFA) are naturally found in butter, full-fat dairy, and meat from beef, sheep, and goat. Other sources of TFA are partially hydrogenated vegetable oils and processed foods (such as just mentioned above). TFA and Saturated Fatty Acids (SFA) raise LDL-C (bad cholesterol), but TFA also lowers HDL-C (good cholesterol) and therefore has the most unfavourable effects amongst dietary fatty acids (1)

If you’re looking for a plant-based protein, chickpeas, lentils, and quinoa are excellent choices. Over recent decades we have increased ingestion of ultra-processed foods that are typically low in dietary fibre. (9) So by adding in these plant-based proteins, we bring both protein and fibre to the table.

When choosing proteins for your salad, focus on whole, minimally processed options, and avoid those that are breaded, fried, or heavily processed.

  1. Dressing disaster

One of the biggest culprits in turning a healthy salad into a high calorie bomb is the dressing. Creamy dressings such as ranch, Caesar, and blue cheese are typically high in fat, calories, and added sugars. According to a calorie and nutrient tracking app 2 Tbs of Caesar dressing contains about 163 calories with 17g of total fat (10) and blue cheese sauce has 219 Calories for 3 Tbs serving and 23.1g of total fat (11). A seemingly small portion can add hundreds of calories to your salad as we have seen above in just 2-3 Tbs. Even vinaigrettes, which are often perceived as healthier, can contain added sugars and preservatives, according to a calorie and nutrient tracking app a vinaigrette has about 71 calories per 2 Tbs serving with a fat content of 6,2g and 3,2g of sugar. (12) So even though it has less calories, it still contains fat and added sugar. The fat quality of foods is determined by the content of different fatty acids. Fat of animal origin such as fatty meat, butter, full-fat dairy, as well as the tropical oils such as coconut and palm oil, are typically rich in saturated fatty acids (SFA).

In contrast, plant-based fats, i.e., vegetable oils, are generally rich in unsaturated fatty acids. Unsaturated fatty acids can be monounsaturated (MUFA) and polyunsaturated (PUFA). Plant-based sources of PUFA are predominately n-6 (omega-6) including omega-3 fatty acids (1)

The best approach is to make your own dressing using simple ingredients like olive oil, vinegar, lemon juice, and herbs. Olive oil provides healthy fats, while vinegar and lemon juice add flavour without the extra kilojoules. If you prefer store-bought options, look for dressings with simple ingredients, minimal sugar, and healthy fats. Be mindful of portion sizes (especially when using oils e.g. olive oil); a little dressing can go a long way.

  1. Toppings

Toppings can take your salad from healthy to indulgent quickly. Croutons, fried onions, candied nuts, and tortilla strips may add crunch and flavour, but they also come with unhealthy fats, refined carbohydrates, and sugar. These additions can significantly increase your salad’s kilojoule count without providing much nutritional value.

Instead, opt for nutrient-dense toppings that still provide texture and flavour with the desirable health benefits beyond basic nutrition to reduce the risk of the development of chronic diseases. (2) Seeds like sunflower or pumpkin seeds add healthy fats, protein, and a satisfying crunch. Nuts like almonds and walnuts are also great but stick to raw or dry-roasted varieties to avoid added oils or sugars. Fresh fruits, such as berries or apple slices, can also add natural sweetness without the sugar spike of dried fruits or sweetened toppings.

Healthy fats from sources like avocado, nuts, or olive oil help with nutrient absorption such as fat-soluble vitamins and provide satiety. (7) While these fats can also be a healthy topping, it remains a fat, and the portion needs to be controlled especially when weight management is a goal.

Pasta and Potato salads are not real salads but just another form of a starch-based dish. So rather have a small portion of potato salad as it would count towards your starch portion and have a leafy salad like a Green or Greek salad to help add in those veggies and fibre.

  1. Portion Control

Salads are often viewed as “free” foods because of their low-kilojoule content. This is probably true for the basic lettuce, tomato and cucumber trio. However, this perception can lead to overeating when a lot of other toppings, dressings and protein is added. If you’re adding energy-dense ingredients like cheese, nuts, and dressing, even a salad can surpass your daily kilojoule needs.

Healthy options can also include adding butternut/ corn/ baby potatoes or grains into the salad and in these cases, portions need to be monitored carefully.

Being mindful of portion sizes is crucial. Stick to moderate amounts of high-kilojoule ingredients and make your salad filling by focusing on vegetables, lean proteins, and fibre-rich grains. There are two main types of dietary fibre: soluble and insoluble. The main sources of soluble fibre are fruits and vegetables. Whole grain cereals and whole-grain products provide sources of insoluble fibre but most of these foods contain a mixture of both. (13)

Main health benefits of fibre may include, but are not limited to:

  • Improved gut Motility (movement of food through the gut), which helps you to have more regular and healthy stools.
  • Reduction in body Weight and Abdominal fat.
  • Improved Insulin Sensitivity and Metabolic Health,
  • Improvement in Gut Microflora (good bacteria in gut) and their breakdown products,
  • Decreased chronic Inflammation,
  • Decreased risk for depression,
  • Decreased risk for cardiovascular disease,
  • Reduction in risk of colon cancer,
  • Improved Mortality. (13)

A well-proportioned salad should leave you satisfied but not stuffed.

  1. Nutrient Balance vs Energy balance

A healthy salad is more than just a bowl of greens. To create a balanced meal, make sure your salad includes a good mix of macronutrients (protein, fats, and carbohydrates) and micronutrients (vitamins and minerals). A wide variety of fruits and vegetables whole grains, and other plant foods provide a range of nutrients and different bioactive compounds including phytochemicals, vitamins, minerals, and fibres. (2) Vegetables like bell peppers, carrots, cucumbers, beetroot and tomatoes add colour (as well as flavonoid protection as discussed above), crunch, and vitamins, while whole grains like quinoa or barley provide fibre and energy-sustaining carbohydrates.

Recently there has been a shift towards more plant-based eating patterns as it has been proven that the health benefits are attributed to interactions between nutrients in whole foods compared to just taking supplements (2). These emphasise a higher intake of fruits, vegetables, legumes, whole-grain products, nuts, seeds, and vegetable oils and limited intake of foods from animal origin such as low- or non-fat dairy, lean meat, and fish. Plant-based dietary patterns vary from flexitarian (with low consumption of meat) to pescatarian or lacto/ovo-vegetarian to vegan, where plant-based foods represent most or all the food in the diet. (1). In view of macronutrients, specific for a plant-based diet are the intake of more complex carbohydrates and plant-based proteins next to a lower total fat intake, especially fewer saturated and trans fats and more unsaturated fatty acids. Plant-based diets are also higher in dietary fibre (1).

Through using these guidelines when compiling a salad and incorporating a variety of colours and food groups, you can get the health benefits as well as taste satisfaction without feeling guilty.

Not all salads are created equal. While the idea of eating a salad may sound inherently healthy, it’s essential to be mindful of the ingredients and portions you choose. Rather make your own salads compared to buying ready-made salads. Start with a base of nutrient-dense greens, opt for lean proteins and healthy fats, and be cautious with dressings and toppings. With thoughtful ingredient choices, your salad can be the nutrient-packed, wholesome meal it’s meant to be—without hidden kilojoules and unhealthy surprises. Remember, a healthy salad is all about balance and moderation. By making smart choices, you can ensure that your salad truly supports your health goals.

The information provided in this blog post is based on the professional opinion of Nutrifundi dietitians and is intended solely for educational purposes. It is not meant to replace professional medical advice, diagnosis, or treatment. We encourage readers to consult health care providers for personalised advice and treatment options related to their specific health concerns.

References:

  1. Trautwein EA, McKay S. Review: The Role of Specific Components of a Plant-Based Diet in Management of Dyslipidemia and the Impact on Cardiovascular Risk. Nutrients 2020, 12, 2671.
  2. Liu RH. Health-Promoting Components of Fruits and Vegetables in the Diet. SUPPLEMENT White Vegetables: A Forgotten Source of Nutrients. American Society for Nutrition. Adv. Nutra. 4: 384S–392S, 2013.
  3. Adams I. The Health benefits of dark green leafy vegetables. Nutrition and Food Science. University of Kentucky. Increasing powerhouse vegetables.
  4. Nutritionvalue.org. [online] [Cited December 2024]. Available at: https://www.nutritionvalue.org
  5. Panche AN, Diwan AD., Chandra SR. Review article: Flavonoids: an overview. Journal of Nutritional Science (2016), vol. 5, e47, page 1 of 15.
  6. Shams-White MM, Chung M, Du M, Fu Z, Insogna KL, Karlsen MC, LeBoff MS, Shapses SA, Sackey J, Wallace TC and Weaver CM. Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation. Am J Clin Nutr 2017;105:1528–43.
  7. Jarvis PRE, Cardin JL , Nisevich-Bede PM, McCarter JP. Review. Continuous glucose monitoring in a healthy population: understanding the post-prandial glycemic response in individuals without diabetes mellitus. Metabolism 146 (2023).
  8. Kirkpatrick CF, Sikand G, Petersen KS, Anderson CAM, Aspry KE, Bolick JP, Kris-Etherton PM, Maki KC. Nutrition interventions for adults with dyslipidemia: A Clinical Perspective from the National Lipid Association. Journal of Clinical Lipidology (2023) 17, 428–451.
  9. USDA. Dietary Saturated Fat and Cardiovascular Health: A Review of the evidence. Nutrition insight 44. 2011
  10. Nutritionix. Calories in Caesar Dressing. [online] [Cited December 20204]. Available from: https://www.nutritionix.com/food/caesar-dressing
  11. Nutritionix. Calories in Blue cheese Dressing. [online] [cited December 2024]. Available from: https://www.nutritionix.com/food/blue-cheese-dressing
  12. Nutritionix. Calories in Vinaigrette. [online] [Cited December 2024]. Available from: https://www.nutritionix.com/food/vinaigrette
  13. Barber TM, Kabisch S, Pfeiffer AFH and Weickert MO. Review. The Health Benefits of Dietary Fibre. Nutrients 2020, 12, 3209.

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