Build a Better Salad

Salads can be a delicious and healthy way to enjoy the many benefits of plant-based foods.  Research shows that eating a variety of plant foods may help lower the risk of chronic diseases such as heart disease, Type 2 diabetes, and certain types of cancer.

Salads can offer vitamins, minerals, fiber, protein, and antioxidants to support overall health when made with the right ingredients. However, not all salads are equally nutritious. To build a better salad, use USDA's MyPlate as a guide.

Select more ingredients from the five major food groups (vegetables, fruits, protein, grains, and dairy) and reduce added ingredients, like high-fat, high-sodium dressings, to ensure that your salad is full of the nutritious foods that contribute to optimal health.

Foundation

The darker the greens, the more nutritious the salad. Darker greens are packed with an array of vitamins and minerals. Iceberg lettuce is a common base for salads but it offers fewer nutrients than darker greens. Use dark, leafy greens like romaine, spinach, kale, or Swiss chard for more benefits. These greens are rich in vitamins, minerals, and iron. Try mixing different greens—like endive, arugula, cabbage, or mustard greens—for more variety in flavor, texture, and nutrients.

Vegetables

Vegetables add crunch, color, and important nutrients to a salad. Choose options like chopped carrots, corn, broccoli, mushrooms, onions, beets, avocado, and bell peppers. Use a variety of colors and textures—red, yellow, or purple carrots; multi-colored tomatoes; or grilled vegetables for depth of flavor. Frozen and canned vegetables (like artichokes, baby corn, or bamboo shoots) can be convenient and nutritious. Just check for added sodium and drain or rinse if needed.

Fruits

Fruits bring natural sweetness and fiber, vitamins, and minerals to a salad. Choose fresh, frozen, canned (in juice), or dried fruits to add balance and brightness to a salad. Sweet and juicy apples, berries, pomegranate seeds, and peaches balance out tangy dressings or salty ingredients like feta or bleu cheese. Pineapples, kiwi, and citrus add a tart or zesty flavor to salad and provide a flavorful contrast to rich ingredients like avocado, nuts, or cheese. The deep and sweet-tart flavors of cherries, figs, and dried cranberries add a chewy-sweet flavor that pairs well with bitter greens like arugula and radicchio.

Nuts and Seeds

A small handful of nuts or seeds boosts flavor, crunch, and nutrition. They contain healthy fats, protein, and antioxidants and add texture to salads. Try sliced or chopped almonds, pistachios, or walnuts. And sprinkle pumpkin, sunflower, chia, or hemp seeds to elevate a salad from simple greens with a satisfying crunch and burst of natural flavor. Choose unsalted varieties to keep sodium in check.

Grains

Whole grains bring a hearty, earthy depth to salads and add subtle nutty and slightly sweet undertones. Whole grains help make salads more filling and satisfying. Barley, couscous, quinoa, bulgur, farro, and brown rice are excellent sources of fiber and nutrients. Cooked whole grains can be added warm or cold.

Protein

Protein helps maintain muscle, skin, hair, and nails. Add lean options like grilled chicken, tuna, salmon, or eggs. Try tofu, tempeh, beans (black, kidney, or garbanzo), lentils, or edamame for plant-based choices.

Dairy

Cheese adds a rich, creamy, savory component to a salad. A small amount of cheese can enhance flavor and provide calcium and vitamin D. Use shredded or crumbled feta, bleu, parmesan, mozzarella, or cheddar. Stick to about 1–2 tablespoons to avoid excess calories and fat.

Salad Dressings

Heavy dressings can add unwanted calories and saturated fat to a salad. Instead of creamy dressings, try lighter options like olive oil with balsamic vinegar, lemon juice, or flavored vinegar. Or make your own dressing with Greek yogurt, herbs, and spices. A drizzle is often enough—taste as you go.

For More Information

The Department of Family and Community Health Sciences (FCHS) works with families, schools, and communities to promote healthy eating and active lifestyles.

Visit extension.rutgers.edu/fchs for information on our programs and how to bring them to your school, workplace, or community organization.

Recipes

September 2025