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How to spice up your salad


Salad is not always a synonym for healthy. Here are some tips to help you create the best salad or make the right choice at a restaurant.

  1. Don’t go overboard with the dressing

Don’t go over one tablespoon per 2 cups (500 ml) of salad; your salad should not resemble a soup. Aim for oil or yogurt based dressings instead of mayonnaise and don’t put too much. By making your own dressing, you will control the amount of added fat, sugar and salt. For extra taste with low calories, try adding small quantities of vinegar, mustard, salsa, juice, or fine herbs.

For criteria and good commercial options, see: the right dressing for your plate.

  1. Include a protein

By adding a source of protein, you will reach satiety faster and your meal size salad will keep you going longer. Try and include approximately 20 grams of protein and aim for options that are low in saturated fats, cholesterol, and sodium. Feel free to make combinations!


  1. Don’t be afraid of carbs

Carbohydrates fuel your head and body. You won’t have the energy to last the rest of your day if you consume a salad with only vegetables and protein. Add whole grain products to your salad or use them as a side.


  1. Stay under 2 extras

With a few extras, your salad can quickly contain as many calories as a burger meal. Make sure the toppings you choose compliment your salad without becoming the main ingredient.


  1. Don’t be fooled by the word salad

Not all salads served in restaurants are healthy, follow our guide and don’t forget to ask for the dressing on the side.


By Alyssa Fontaine

Alyssa Fontaine, Dt.P.

Nutrition supervisor at Nautilus Plus, member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Alyssa joined the Nautilus Plus team in January 2014. She developed an interest in healthy nutrition at a very young age, inspired by her grandmother’s large vegetable garden and her iron health still going strong at over 90 years of age. Proper nutrition and an active lifestyle are the secrets to a long life. An avid outdoor enthusiast, Alyssa exercises regularly and shares her tips to living a balanced lifestyle acknowledging that she does have a sweet tooth. She is the proud spokesperson for the «Zero Diet» brand and she is being followed more and more on social networks.

How to spice up your salad is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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