Add a Salad for a Healthier Meal

It's summertime, and with all the fresh produce available, it's easy to beat the heat with a refreshing salad.

Why eat salads? For one thing, they are a great source of nutrients. And consider this: A main-course salad could easily give you two to three servings of vegetables in one sitting.

Explore how diverse and healthy salads can be. Only your imagination sets the limit on what to toss in the mix.

Great greens

Salad greens come in different flavors and textures, and the combination you choose depends on the kind of salad you want to create. Darker greens are more nutritious, providing vitamin C, beta-carotene, iron, calcium, folic acid, and fiber, the American Dietetic Association says.

Romaine, leaf, and Bibb lettuces have a sweet, subtle flavor. To add zest, try escarole, chickory, arugula, or watercress. Many stores now carry a mix of flavorful, tender baby greens called mesclun.

Once you've chosen your greens, add chopped raw vegetables. Consider their color, crunch, and contrast. Try peas, mushrooms, cabbage, radish, cucumbers, carrots, beets, corn, or peppers. Or try roasted vegetables for a sweeter flavor and softer texture.

Lots of variety

For other ingredients, look no further than the leftovers in your refrigerator. Cooked grains such as brown rice or barley add a nutty flavor without extra fat. They also provide fiber, B vitamins, and minerals. Or, try legumes such as black beans, garbanzo beans, or kidney beans, all excellent sources of protein, fiber, and minerals. Toss in cheese for extra protein, but keep in mind that cheese can be high in fat. Nuts are also a tasty salad addition.

In a crunch because you're out of lettuce? Just chop up any vegetables you have handy and toss them with a low-fat dressing. Or, mix up fruit, grains, legumes, and vegetables for a unique salad. And don't forget fresh herbs—parsley, cilantro, dill, and basil can work wonders for a salad.

All dressed up

You don't want to weigh down your fresh ingredients—or your waistline—with a high-fat dressing. Keep it light with vinaigrette, low-fat, or nonfat dressings.

Here are some ingredients to have on hand: olive oil, flavored vinegars (balsamic, red wine, rice), dark sesame oil, walnut oil, soy sauce, mustard, various herbs and spices, lemon juice, lime juice, and ground pepper. If you prefer creamy dressings, substitute yogurt or buttermilk for mayonnaise. Use dressing sparingly to avoid drowning out delicate flavors.