Nutritionists share secrets of satisfying and healthy salads
New poll shows 40% of grocery shoppers add healthy foods to cart to avoid judgment
Greg Gutfeld, Tyrus, Katherine Timpf, Zuby and Dagen Mcdowell react to the results on 'Gutfeld!'
Those who choose a salad for lunch or dinner tend to have great intentions of eating a healthy meal.
But if your salad routine has you feeling unsatisfied and uninspired — or if it leaves you hungry just a short time after finishing your meal — nutrition experts say you can elevate your salad.
This can be done with just a few simple changes to your ingredients list and the way you prepare your food.
Read on for six professional tips to upgrade your salad and create some new salad days.
1. Opt for a healthy fat boost
Enhance the taste and satisfaction of your salad by incorporating healthy fats, said Sarah Heckler, a registered dietitian with Anne Till Nutrition Group in Raleigh, North Carolina.
"Avocado slices, nuts, seeds such as chia or flaxseeds, or a drizzle of olive oil not only contribute to a more delicious meal but also help in absorbing fat-soluble nutrients from the vegetables," said one registered dietician. (iStock)
"Avocado slices, nuts, seeds such as chia or flaxseeds, or a drizzle of olive oil not only contribute to a more delicious meal but also help in absorbing fat-soluble nutrients from the vegetables," she said.
"Healthy fats also contribute to a feeling of fullness," she added.
2. Dress up your salad creatively
Try experimenting with homemade dressings to elevate the flavor profile of your salad, Heckler suggested.
"Making your own salad dressing offers such benefits as customization, freshness, nutritional control, cost-effectiveness and allergen control."
"Create a zesty vinaigrette with olive oil, balsamic vinegar, Dijon mustard and a hint of honey. And fresh herbs, garlic or citrus zest can add an extra kick," Heckler also said.
DRINKING AN EXTRA CUP OF COFFEE PER DAY COULD HELP WITH WEIGHT MANAGEMENT, STUDY FINDS
Another recommendation is to avoid heavy, calorie-laden dressings.
"Create a zesty vinaigrette with olive oil, balsamic vinegar, Dijon mustard and a hint of honey. And fresh herbs, garlic or citrus zest can add an extra kick." (iStock)
Instead, opt for flavorful, lighter options.
"Making your own salad dressing offers such benefits as customization, freshness, nutritional control, avoiding preservatives, cost-effectiveness and allergen control," Heckler noted.
3. Boost your meal with protein
Upgrade your salad to a filling dish by adding a protein boost.
THE MORE PEOPLE EXERCISE, THE LAZIER THEY ARE THROUGHOUT THE REST OF THE DAY, STUDY SUGGESTS
"Options like grilled shrimp, marinated tofu or shredded rotisserie chicken can transform a simple salad into a satisfying dish, enhancing both flavor and a sense of fullness," Heckler said.
Add-in options such as "grilled shrimp, marinated tofu or shredded rotisserie chicken can transform a simple salad into a satisfying dish, enhancing both flavor and a sense of fullness," said one nutrition expert. (iStock)
"Additional lean protein sources include grilled chicken, chickpeas, salmon, tuna and hard-boiled eggs."
4. Make your salad more colorful
Introduce a spectrum of colorful vegetables to boost the flavor, look and nutritional profile of your salad.
Include a mix of leafy greens such as spinach or kale — and add vibrant veggies such as cherry tomatoes, bell peppers, carrots and cucumbers, Heckler suggested.
HEALTHY EATING ON VACATION: HOW TO MANAGE DIET AND AVOID OVERINDULGENCE, ACCORDING TO EXPERTS
"These colorful additions provide essential vitamins, minerals and antioxidants, contributing to your overall health," she said.
5. Create a salad theme
Vanessa Imus, a registered dietician with Integrated Nutrition based in Bothell, Washington, said her favorite way to spice things up in the salad world is to think of themes.
"One night may be a southwestern theme, with your salad including BBQ chicken, corn, cilantro, black beans and ranch dressing, and another day may be a Mediterranean theme with a salad that includes grilled chicken, artichoke hearts, olives, feta cheese, garbanzo beans and a Greek-style vinaigrette," she told Fox News Digital.
Adding such vibrant veggies as cherry tomatoes, bell peppers, carrots and cucumbers to a salad provides essential vitamins, minerals and antioxidants. (iStock)
List out as many food themes as you can, she said — then go search for salad recipes within these themes.
"It will help get you out of a boring salad rut and you may find yourself actually looking forward to a filling, flavorful and healthy lettuce-based meal," said Imus.
6. Prepare ingredients in advance
Having your vegetables chopped and your protein ready-made to add to your salad makes meal prep more streamlined and easy, especially during the week.
CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER
Another strategy is to cook on the weekends so your fridge is packed with healthy choices for salad add-ons.
"You may find yourself actually looking forward to a filling, flavorful and healthy lettuce-based meal." (iStock)
"Roast a big sheet pan of vegetables to add to salads through the week," said Jessica Cording, MS, RD, a dietitian, health coach and author who practices in New Jersey and New York.
"Roasting brings out a natural sweetness and softens the texture," she also said.
For more Lifestyle articles, visit www.foxnews.com/lifestyle.
Erica Lamberg is a contributing reporter for Fox News Digital.
