Salads are a healthful choice, right? Not always. Use these tips to ensure your salad is filled with balanced and carb-smart ingredients.

  1. Starchy veggies and legumes, such as corn and beans, add carbs but are also a good source of fiber. Keep your serving to ¼ cup.
  2. Load salads with nonstarchy veggies, such as sweet peppers, carrots and cucumbers. One cup equals about 25 calories and 5 grams carb.
  3. Opt for a source of lean protein, such as 2 oz. chicken or pork or ½ cup low-fat cottage cheese. Nuts, beans, and cheese provide some protein, too.
  4. Shredded cheese adds protein and calcium but can be high in fat. Keep your portion to 1 Tbsp.
  5. Your best choice is a light vinaigrettedressing on the side. To save on calories, dip your fork into the dressing before spearing a bite.
Different Vinaigrette Dressing Recipes

Try these variations on the base recipe. To make any of these recipes creamy, just add ¼ cup plain Greek yogurt. These will last up to 7 days in the fridge.

1. Citrus-Lime Vinaigrette

Perfect Pair: Balance the sweer citrus notes with peppery arugula.

  • ¼ cup canola oil
  • ¼ cup lime juice
  • ¼ cup orange juice
  • 2 tsp. minced fresh jalapeno pepper
  • ¼ cup snipped fresh cilantro
  • ¼ tsp. salt
  • ¼ tsp. black pepper

PER SERVING(2 Tbsp. each)CAL 66, FAT 7 g (1 g sat. fat), CHOL 0 mg, SODIUM 73 mg, CARB 2 g (0 g fiber, 1 g sugars), PRO 0g

2. Honey-Mustard Vinaigrette

Perfect Pair: Hearty kale won't wilt under this dressing. It's great with pork, too.

  • ¼ cup olive oil
  • ¼ cup lemon juice
  • 2 Tbsp. honey
  • 2 tsp. stone-ground mustard
  • 1 tsp. snipped fresh thyme
  • ¼ tsp. salt
  • 1/8 tsp. black pepper

PER SERVING(2 Tbsp. each)CAL 124, FAT 11g (1 g sat. fat), CHOL 0 mg, SODIUM 143 mg, CARB 8 g (0 g fiber, 7g sugars), PRO 0 g

3. Asian Vinaigrette

Perfect Pair: Serve this vinaigrette over rice noodles, chicken, or shrimp.

  • ¼ cup toasted sesame oil
  • ¼ cup rice vinegar
  • 1 Tbsp. sugar or sugar sub equivalent
  • 2 tsp. minced fresh ginger
  • ¼ cup sliced green onions
  • ¼ tsp. salt
  • ¼ tsp. black pepper

PER SERVING(2 Tbsp. each)CAL 95, FAT 9 g (1 g sat. fat), CHOL 0 mg, SODIUM 98 mg, CARB 3 g (0 g fiber, 3 g sugars), PRO 0 g

4. Apple-Balsamic Vinaigrette

Perfect Pair: Toss delicate greens, such as spring mix, with this subtly sweet dressing.

  • ¼ cup olive oil
  • ¼ cup while balsamic vinegar or balsamic vinegar
  • ¼ cup apple cider
  • ¼ cup finely chopped shallots
  • 2 tsp. Dijon-style mustard
  • ¼ tsp. salt
  • ¼ tsp. black pepper

PER SERVING(2 Tbsp. each)CAL 82, FAT 7 g (1 g sat. fat), CHOL 0 mg, SODIUM 103 mg, CARB 5 g (0 g fiber, 5 g sugars), PRO 0 g