How to Make a Healthy Salad

Navigating the salad bar can be extremely confusing if you don't know what's good for you. Here are some simple tips fore creating a delicious and nutrient full salad to keep your cravings in check for the entire day.

Pick a base of fiber rich mineral dense leafy greens. Pack your plat with with green veggies including spinach, arugula, kale, Swiss chard or romaine, the darker the better. This will ensure a healthy does of vitamin A, vitamin C and folate, and minerals such as magnesium, potassium and iron. At the same time you should skip the lighter greens such as nutrient-poor iceberg lettuce.

Don't forget to add protein. Choose grilled salmon or chicken, hard boiled eggs, beans or scoop of quinoa. Aim for portions of half to three quarters of a cup.

In addition to greens add some colorful vegetables, like broccoli, or red and green peppers. Add about one cup of these veggies to add antioxidants to your plate.

It's good to skip anything with mayo, especially mayo drowned chicken, crab or egg salad.

You should also add some healthy fats as well. Sprinkle on cubed avocado, about a quarter of a cup or add heart healthy nuts or seeds.

Adding unhealthy fats is always a bad idea, so walk pass section with cheddar cubes, salty bacon bits or preservative packed croutons.

Finally last step, choosing dressing. This can make you salad go from simple to zesty. Drizzle on heart healthy fat such as olive oil or a few spoons of balsamic vinegar and spice it up with pepper and your choice of herbs. Herbs are instant flavor and mineral booster. And don't choose those mystery dressings with unhealthy fats. They may contain more sugar than a candy bar and more salt than french fries.