How To Build a Satisfying Salad

Salads are super healthy, but they are not always a filling meal. They are full in fiber and low in calories and if you include the right ingredients they can be super satisfying. The key to making a great salad is to include proteins, fats, and carbs.

Audra Wilson, a registered dietitian, shared with PopSugar the ways to create the best salads. Here are her four pro tips.

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Lots of Vegetables

“It’s a cliche, but try to eat the rainbow,” Audra said. Your salad should have greens like spinach, kale, or lettuce and whatever other vegetables you like you can include in the salad. Tomatoes, peppers, carrots, cucumbers – the choice is yours.

Protein

Protein will help you feel full and helps build muscle. “A lot of times people skip the protein on the salad,” Audra told PopSugar. Include fish, eggs, meat, chicken, tofu, or any other proteins you desire.

“Try to get about three or four ounces, about the size of your palm,” she said.

Carbs

It’s best to include complex carbs because they take longer to digest and they keep you satisfied longer. Add a half a cup of beans, grains, or pasta. The carbs should not be the star of the salad; they should be there as an extra topping.

Fats

“You want to have some fat in your salad not only for digesting your fat-soluble vitamins but also for satiety,” Audra said. You can get fats from the dressing – a vinaigrette or yogurt dressing works well.