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By Heide Kennedy, Arizona Farm Bureau Communications Intern

My absolute favorite meal of all time and my usual go-to is a salad loaded with lots of protein and other veggies. I love that they’re crisp and refreshing, and super customizable too. Salads are usually a very healthy meal option. But, their healthfulness can easily be sabotaged depending on what you put on your salad. The following are a few tips from registered dieticians on how to build salads that are as healthy and enjoyable as possible!

Add protein and fat

Adding a healthy source of protein and fat is essential to making your salad satiating. If you were to just eat a bowl full of vegetables, you’re going to find yourself feeling hungry a little while later.

Watch the amount of dressing

While dressing always makes a salad taste great, it’s also a very easy way to add way more calories than necessary to your salad. Many dressings are high in unhealthy fats, excess sodium, and sometimes added sugars. Sometimes the simpler the dressing, the better, such as a homemade vinegarette, or some olive oil and vinegar.  Overall, just be mindful of what dressings you pick and how much you use.

Skip the croutons

Croutons are a classic salad topping loved for the salty crunch that they bring. But, when you think about it, they are really just unnecessary carbs and salt added to your salad, and they don’t contribute much nutrition. If you’re looking for a crunchy salad topping that brings more nutrients, try seeds, nuts, or crushed whole-grain crackers.

Pick greens wisely

While there are no unhealthy greens, there are definitely those that offer more nutrients than others. Iceberg lettuce is a very popular kind of lettuce, but unfortunately, it contains very little nutritional value. Keep Iceberg as the base for its freshness, crispness, and hydrating qualities. But add Spinach, Romaine, green leaf, and kale as they are a nutritious addition.

Arizona agriculture grows lots of fresh, local greens and other veggies that are perfect for building healthy salads! Arizona agriculture also produces lots of healthy protein products as well! Make sure to look for them next time you’re out shopping at your local farmers market or grocery store!

For more health and nutrition articles, check out the Fill Your Plate blog!