Healthy Salad Builder
Create delicious, healthy salads to help you LiveLighter!
|Fill at least half your bowl with colourful vegetables.|
These form the foundation of your salad. Place them at the top of your lunchbox to keep them crisp.
|Baby spinach||Rocket||Iceberg lettuce||Mixed greens||Cabbage|
|Fruit and veg
Have these raw, cooked or canned and choose a variety of colours. Go for at least two serves of veg. One serve of veg is 75g – that’s about one cup raw or half a cup cooked.
|Snow peas||Alfalfa sprouts||Mushroom||Avocado||Onion|
|Choose one serve from each group. These ingredients will transform your salad from a side dish to a main meal, but make sure the veg are still the hero.|
|Grains and cereals
Keep this to ½ a cup, and try to choose wholegrain varieties.
|Meat and meat alternatives
These will make your salad more satisfying. Choose lean and skinless varieties. Aim for one serve (approx. 80-100g), which is about the size of your palm.
|Fish||Lean chicken||Egg||Lean meat||Beans|
Add a little
|These optional extras add excitement to your salad.|
Crunchy additions for extra texture.
|Home-made croutons||Seeds||Pita chips||Nuts||Sprouted beans|
|Bursts of flavour
Use for a small dose of big flavours.
|Sundried tomatoes||Olives||Fresh herbs||Reduced fat tasty cheese||Dried fruit|
Store in a separate jar and add to your salad at the last minute to keep it fresh.
|Balsamic vinegar + olive oil||Low fat yoghurt with herbs||Fresh lemon or lime juice||Commercial/home-made low fat dressing||Sweet chilli sauce|