Pear, Grape, and Feta Salad

Salads may seem like the best option when you’re trying to eat healthy, but sometimes they can be a trap for your diet goals. Between cheese, croutons, fried chicken strips, and a generous pour of creamy dressing, a seemingly ‘healthy’ salad can end up higher in fat, calories, and sodium than what you really wanted to eat in the first place.

To make a truly nutritious and great tasting salad that can help you reach your health goals, this salad follows these general rules of thumb.

First, start with a base of dark leafy greens. Light green iceberg lettuce is mostly water and doesn’t contribute much nutrition. Darker greens, like spinach, kale, and spring lettuce have more vitamins, like vitamin K and iron, than lighter colored lettuce.

Next, add a variety of fruits and vegetables. Adding a variety of the fruits and vegetables you enjoy will add a variety of vitamins and antioxidants, as well as fun textures and flavors. They also fill you up with their fiber and low calorie content. I love adding fruit to salads, like the grapes and pears in this one.

Go easy with the higher calorie toppings, like cheese, croutons, nuts, and dried fruit. I chose feta cheese and pecans for this salad. While nutritious, they also add calories (and sodium in the case of cheese), so limit the amount you use.

Finally, don’t use bottled or creamy dressings. They are filled with sodium and fat. Instead, either make your own simple dressing like the balsamic vinaigrette on this salad, or go with simple olive oil and vinegar to keep the calories, sodium, and saturated fat in check.