Salad To Go Nutrition: How to Build a Healthy Portable Salad

Introduction to Salad to Go Nutrition

Salad to go options have become increasingly popular as more people seek convenient meals that don't sacrifice nutrition. Pre-packaged salads provide a fast, portable lunch or dinner that contains leafy greens and other fresh veggies. But with the rise of salad bars and grab-and-go kits, there are also more ways your salad's health factor can get sabotaged. Avoiding common pitfalls is key to making your salad to go as nutritious as possible.

This article will explore salad to go nutrition in depth. We'll cover how to build a healthy portable salad, ingredients to embrace or limit, proper storage and dressing dos and don'ts. You'll learn simple tricks to transform your hurried workday salad from wasted calories to a nutrient-dense meal that energizes you. With a few easy tweaks, your salad on the go can truly be good for you.

Choosing Nutrient-Rich Salad Greens

Maximize the nutrient content of your salad by starting with a quality base of greens. Opt for darker leafy greens that pack a nutritional punch:

Kale

Kale is one of the most nutrient-dense foods you can eat. Just one cup contains over 100% of your daily value of Vitamins A, C and K. It also boasts antioxidants, fiber, calcium, potassium and magnesium.

Spinach

Popeye's favorite delivers iron, Vitamins A, C and K, magnesium, potassium and antioxidants like beta-carotene. Baby spinach offers a more tender, milder texture.

Arugula

The peppery flavor of arugula gives salads a spicy kick. It supplies calcium, Vitamins A, C and K, folate and phosphorus.

Romaine

Crunchy romaine is rich in Vitamins A, C and K, plus folate, calcium, iron and beta-carotene. It holds up well in pre-made salad kits.

Spring Mix

This blend of baby greens like spinach, arugula, radicchio and lettuce varieties adds pleasant texture and nutrition like Vitamins A, C, E and K.

Swiss Chard

In addition to antioxidants like beta-carotene, Swiss chard provides magnesium, potassium, iron, Vitamin E and fiber.

Boost Salad Nutrition with Veggie Add-Ins

Pack additional nutrients into your salad by incorporating colorful raw vegetables. Some healthy add-ins to include:

Carrots

Carrots supply beta-carotene, fiber, Vitamin K, potassium and antioxidants. Shred for slaws or enjoy baby carrots for crunch.

Broccoli

Chopped broccoli florets add a dose of Vitamins A, B6, C and K, folate, fiber, calcium, iron and cancer-fighting compounds like sulforaphane.

Cucumbers

Cucumbers are hydrating and offer Vitamin K, potassium, magnesium and silicon. Try spiralizing into noodles for a fresh texture.

Tomatoes

Cherry or grape tomatoes offer a juicy burst of lycopene, Vitamins A, C and K, potassium and folate.

Bell Peppers

Red, orange and yellow bell peppers contain more Vitamin C per calorie than citrus fruits along with Vitamin A, folate and phytonutrients.

Cabbage

Cabbage has cancer-fighting indoles and is rich in Vitamin C, anthocyanins and fiber. Enjoy shredded red or green cabbage.

Beets

Beets offer a hit of nitrates to boost circulation along with fiber, potassium, magnesium, Vitamin C and iron.

Lean Proteins for Extra Fullness

Adding lean protein sources helps salads provide more balanced nutrition to keep you fuller longer. Smart protein picks for salad to go include:

Hard-Boiled Eggs

Hard-boiled eggs offer 6 grams of protein per large egg. Their portability makes them perfect salad toppers.

Beans and Legumes

Kidney, garbanzo or black beans add filling fiber, protein, iron, magnesium, potassium and folate.

Lentils

High in protein, lentils supply 18 grams per cooked cup along with iron, zinc, fiber and complex carbs.

Edamame

Shelled edamame packs 17 grams of protein and 8 grams of fiber per cup. Buy frozen and simply thaw.

Nuts and Seeds

Almonds, walnuts, sunflower seeds and pumpkin seeds offer plant-based protein, healthy fats and nutrients.

Grilled Chicken

Pre-cooked grilled chicken breast provides B vitamins, zinc, selenium and over 20 grams of protein per 3 ounces.

Healthy Fats For Optimal Nutrition

A little bit of healthy fat makes salads more satisfying and helps you absorb fat-soluble vitamins from greens and veggies. Smart options include:

Avocado

Avocado supplies metabolism-boosting monounsaturated fats, fiber, Vitamin K, folate and potassium.

Olive Oil

Olive oil dressing provides anti-inflammatory monounsaturated fats that benefit heart health.

Nuts and Seeds

Walnuts, almonds, sunflower and pumpkin seeds add crunchy good fats along with protein.

Cheese

Feta, goat and Parmesan cheeses offer protein and calcium along with healthy fats in moderation.

Coconut

Coconut flakes contain medium chain triglycerides that boost energy and burn fat.

Grains for Fiber and Carbs

Mixing in a few whole grain add-ins provides filling fiber, B vitamins, magnesium and antioxidants:

Quinoa

Cook a batch of quinoa to add to salads all week. It offers 8 grams of protein and 5 grams of fiber per cooked cup.

Farro

Nutty farro contains protein, fiber, B vitamins and iron. It adds tasty chewy texture.

Brown Rice

Make brown rice ahead and refrigerate for chilled grain salads with a dose of magnesium and phosphorus.

Barley

Pearled barley balances the nutrition profile of salads with complex carbohydrates, fiber, protein, iron, copper, zinc and magnesium.

Ancient Grains

Try ancient grains like millet, amaranth, wild rice or sorghum for variety. They each offer a unique blend of antioxidants, protein and fiber.

Fresh, Seasonal Fruit

A sprinkling of chopped fruit adds antioxidants along with natural sweetness to balance salad greens. The best fruits to include are:

Berries

Blueberries, strawberries and raspberries supply Vitamin C, fiber, flavonoids and powerful polyphenols.

Pomegranate Arils

Pomegranate arils provide potassium, Vitamins C and K, antioxidants and polyphenols that protect cells.

Dried Cranberries

Dried cranberries offer a tart, chewy burst along with Vitamin C, fiber, manganese and polyphenols.

Cherries

Both fresh and dried cherries contain anthocyanins, potassium, Vitamin C and healing compounds.

Mandarin Oranges

Mandarins supply folate, potassium, thiamine, fiber and over 100% of your Vitamin C needs.

Avoid Salad Saboteurs

When purchasing prepared salad kits or frequenting salad bars, stay mindful of unhealthy add-ins that can tank your salad's nutrition. Watch out for these salad saboteurs:

Crispy Noodles or Wontons

Fried crunchy toppers like noodles, wontons or tortilla strips add excess carbs, sodium, fat and calories.

Bacon Bits

Those tantalizing bacon bits are usually made from artificially flavored soy. Opt for real crumbled bacon in moderation if desired.

Sugary Dried Fruits

Dried fruits like cranberries, cherries or mango are healthy but avoid those coated in added sugars.

Croutons

Croutons offer crunch but little nutritional value beyond carbs and sodium. Limit added croutons or skip them.

Sugary Salad Toppers

Stay away from sugary toppers like candied nuts, honey roasted sunflower seeds or sweetened coconut.

Creamy Cheese

While feta, Parmesan or goat cheese are great options, avoid heavy additions like cheddar, American or blue cheese.

Cream-Based Dressings

Creamy ranch, blue cheese and Caesar dressings add major calories, fat and sodium.

Salad Storage Tips

Proper storage is key to keeping your salad to go fresh and nutritious. Here are some salad storage tips:

Use an Airtight Container

Store salad in an airtight plastic or glass container instead of plastic bags.

Avoid Sogginess

Dry salad well with paper towels or use a dehydrator. Store dressing separately.

Use Cold Packs

Freeze gel packs and put in your salad container to keep it chilled all day.

Skip the Cutting Board

Build salad right in your storage container - fewer dishes to prep!

Eat Leftovers Within 3-5 Days

Consume any leftovers within 3-5 days. Discard wilted greens or anything slimy.

Prep Dressing Separately

Store dressing separately and shake before pouring over salad to keep greens crisper.

Crafting Healthy Salad Dressings

The right dressing can make or break your salad's nutrition. Follow these tips for healthy homemade salad dressings to go.

Opt for Oil and Vinegar

An oil and vinegar base offers healthy fats. Good oils are olive, avocado and nut oils.

Add Herbs and Spices

Flavor dressings with fresh or dried herbs like basil, oregano, dill and spices like garlic.

Use a Light Hand with Salt

Limit added salt, choosing ingredients like mustard or tamari for more complex flavors.

Include Healthy Add-Ins

Try mashed avocado, pureed beans, hummus or tahini for creaminess. Whisk in Dijon, lemon juice or low-sodium soy sauce.

Go Easy on Acidic Ingredients

Brighten dressings with small amounts of vinegar or citrus juice - too much can make greens taste limp.

Skip the Sugar

Avoid dumping in sugary ketchup, honey mustard or commercial dressings loaded with high fructose corn syrup.

Watch the Portions

Stick to a drizzle of 1-2 tablespoons of dressing per few cups of greens so veggies shine.

Build the Perfect Salad To Go

Follow these simple steps for assembling healthy, balanced salads to grab and go.

Start with a Base of Leafy Greens

Pick a nutrient-packed base like kale, spinach, arugula or mixed greens.

Add Raw Veggies and Fruit

Mix in a rainbow of raw vegetables and a few antioxidant-rich fruits like berries.

Include Lean Protein

Top with proteins like beans, lentils, nuts, seeds, eggs or grilled chicken for staying power.

Don't Forget Healthy Fats

Incorporate a little avocado, olive oil, nuts or seeds for creaminess and vitamin absorption.

Drizzle on Dressing

Keep oil and vinegar or vinaigrette dressing separate. Shake and drizzle over the top before eating.

Make Salad To Go a Daily Habit

Assembling nutritious salads that hold up to transportation and storage just takes a bit of planning. With so many greens, veggies, lean proteins and toppers to choose from, you can enjoy flavorful salad creations all week long. Embrace salad meal prep and make getting in your daily dose of salad nutrition quick and easy.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.