Kitchen Magic

The Nutritional Benefits of Eating a Salad Every Day


A salad a day can keep the doctor away! There are so many nutritional benefits of eating a salad every day, so, let’s break it down.

Salads are typically associated with weight loss and dieting. However, salads are so much more than that!!

A study published in the Journal of the American Medical Association found that people who ate more than two servings of salad lived 1.5 years longer than those who didn’t.

Another study, this one from Harvard Medical School, found that eating one salad was associated with a 35 percent lower risk of developing type 2 diabetes.

A Healthy Lifestyle – Eat Salads Full of Healthy Foods

So what makes salads so good for you? The answer lies in the colorful, delicious and healthy ingredients.

Most salads contain a variety of nutrient-rich typical salad includes greens, vegetables, fruits, and nuts – all of which are excellent sources of nutrients like vitamins A and C, magnesium, and potassium.

Nutritional Benefits of Salad with Healthy Ingredients
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These nutrients have been linked to a host of health benefits, including reduced inflammation, lower blood pressure, and a reduced risk of chronic diseases like heart disease and cancer.

Table of Contents

Healthy Eating

Healthy eating along with physical activity are cornerstones of a healthy lifestyle. A well balanced salad can pack a mean nutritional punch – providing you with much needed energy to tackle your day.

Eating one delicious big ass salad a day can help you crush your health goals while giving you the good clean energy you need to tackle all those other things on your to-do list.

Commit to making a big ass salad for one meal everyday and watch your health transform!

Healthy Salad on table

Read on to learn why salad can be such a game changer and to get all the essentials you need to adopt the easy but transformational habit of one salad a day!

Nutrient Density

Salads are full of nutrient dense foods. Nutrient dense foods are packed with vitamins, minerals, and other nutrients that are essential to good health. These foods include fruit, vegetable, whole grains, legumes, and lean proteins.

While all of these foods are important for a healthy diet, salads stand out as particularly nutrient-dense. This is because salads are typically made with a variety of fresh fruits and vegetables, which are all excellent sources of nutrients.

In addition, salads usually contain other nutrient-rich ingredients such as legumes, and lean proteins.


Salads are a great way to get your daily dose of antioxidants. This is because they are typically made with a variety of fresh fruit and vegetable selections, which are all excellent sources of these nutrients.

Fruit and Vegetables bunched together

Antioxidants are substances that protect cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress which has been linked to a variety of health conditions.

Antioxidants fight free radicals and can prevent cellular damage. There are many different types of antioxidants, but some of the most common include vitamins A, C, and E.

These vitamins are found in a variety of foods, but some of the best sources include fruits and vegetables. In particular, leafy green vegetables, berries, and citrus fruits are all excellent sources of antioxidants. Incorporating these foods into your diet is a great way to boost your intake of these important nutrients.

Nutrient dense fruits and vegetables can also help you feel full, decrease cravings and develop a healthy appetite.


Protein is an important nutrient that is essential for good health. It is responsible for a variety of functions in the body, including the growth and repair of tissues.

Protein is found in many foods, but some of the best sources include meat, fish, eggs, and dairy products.

Protein written in chalk in the middle of various sources of protein, like eggs, chicken, nuts, and avacados

Incorporating protein into your diet is a great way to improve your overall health and well-being. This is because protein provides the body with the necessary building blocks for cell growth and repair.

In addition, protein helps to keep you feeling full and satisfied after meals, making it an excellent weight loss tool. Always make sure to incorporate protein into your salads.

Your “Salad a Day” Essentials!

Below is everything you need to make dead easy to start your habit of one salad a day!

1) Salad Spinner – A salad spinner makes it super easy to wash and dry your greens of choice. Buying a head of lettuce/cabbage, etc. is cheaper than bagged salad and is actually more food safe!

Buy your greens intact and give them a quick wash in your salad spinner. You can even store your greens in a salad spinner if that works best for you.

2) Portable Salad Container – Get yourself a fun and adorable Portable Salad Container. I eat by big ass salad for my mid-day meal which means I’m often at work.

Even if I’m working from home, I use this container to get my salad ready the night before so I don’t have to step away from my work for too long. I just grab it and go. This container includes compartments for all of your salad toppers and salad dressing.

Keeping your salad toppers away from your greens helps keep your greens from getting soggy. I have a few of these containers that I use throughout the week – they are essential to keeping me accountable to my salad a day habit! It’s even perfect for a Picnic!

3) Salad Toppers – Stock up on salad toppers! Interesting salad toppers can keep your salad game from getting boring. They add crunch and texture to your salad and can add healthy fats and protein.

Salad Pizzazz and Fresh Gourmet have a variety of options. Find some of them here:

Salad Pizzazz – Dried Cranberries & Honey Almonds

Salad Pizzazz – Pomegranate Honey Walnut Fusion

Fresh Gourmet – Cranberries & Glazed Walnuts

4) Homemade Salad Dressing Recipes – Run, don’t walk to get this essential book that will walk you through making 127 different salad dressings! Having a few handmade salad dressings on-hand will elevate your salads, save you money on store bought salad dressing and ensure you never get bored.

5) Gorgeous Salad Bowl – Set yourself up for beautiful and nutritious salad dinners with a centerpiece worthy salad bowl! Once you have your cupboards and fridge well stocked for making big ass salads, it can be an easy go-to dinner.

Pile your favorite salad ingredients in this beautiful bowl, put out a variety of salad toppers, dressing and everyone can customise their own salad!

And that’s it – that’s all you need to get you started!

But don’t worry – we’ve still got some further inspiration for you.

I know the hardest part is knowing where to start and I don’t want you getting stuck thinking that salad sounds boring and unfulfilling! Nothing could be further from the truth!

Below we’ve listed some amazing books that will give you endless salad inspiration and below that we’ve listed some of our fave recipes to get you started!

No excuses! 🙂

Read these Today!

Seriously Good Salads

Simple Salad Cookbook

The Complete Salad Cookbook

Some of our Favorite Salad Recipes to get you Started!

Tropical Fruit Salad

Incorporating a tropical fruit salad into your daily routine can offer a plethora of health benefits. Tropical fruits are generally very high in antioxidants, which can help to protect cells from damage and may reduce the risk of some chronic diseases. The nutrient-density of these fruits all promote overall health and wellness.

pineapple and coconuts


  • 1 cup pineapple chunks
  • 1 cup mango chunks
  • 1 cup papaya chunks
  • 1 cup strawberries – quartered
  • 1/2 cup blueberries
  • 1/4 cup shredded coconut
  • 1 tablespoon honey
  • 1/2 lime – juiced

Green Goddess Salad

Green Goddess Salad is a type of salad made with nutrient-dense greens and other ingredients that are high in antioxidants. This salad is believed to be originally from the United States, but it has become popular in many countries around the world.

The name “Green Goddess” is thought to come from the green color of the ingredients used in the salad. The most common ingredients in a Green Goddess Salad include: dark leafy greens, such as spinach or kale; cruciferous vegetables, such as broccoli or cabbage; and other vegetables that are high in antioxidants, such as carrots or tomatoes.

man holding lettuce in strainer


  • 1 head romaine lettuce – chopped
  • 1/2 head iceberg lettuce – chopped
  • 1 cup spinach leaves – chopped
  • 1/4 cup parsley – chopped
  • 1/4 cup chives – chopped
  • 1/2 avocado – diced
  • 1/2 lemon – juiced
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Waldorf Salad

Invented in the late 19th century, the Waldorf salad is a classic American dish that typically consists of chopped apples, celery, and walnuts, all tossed in a mayonnaise-based dressing. The salad gets its name from the famed Waldorf Astoria hotel in New York City, where it was first served.

Despite its simplicity, the Waldorf salad is a flavorful and nutrient-rich dish that offers a variety of health benefits.


  • 2 apples – cored and diced
  • 1 cup celery – diced
  • 1/4 cup grapes – halved
  • 1/4 cup walnuts – chopped
  • 1/4 cup mayonnaise
  • 1/2 tablespoon lemon juice
  • Salt and pepper to taste

Taco Salad

Taco salads are a popular dish that originated in Mexico. The traditional taco salad is made with a variety of ingredients, including lettuce, tomatoes, beans, cheese, and meat. Taco salads can be served as a main course or as a side dish.

taco salad in a bowl


  • 1 pound ground beef
  • 1 head romaine lettuce – chopped
  • 1 cup cherry tomatoes – halved
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup sour cream
  • 1/2 tablespoon chili powder
  • Salt and pepper to taste

Mediterranean Salad

Meals that are based on the Mediterranean diet have been linked with better health – including a reduced risk of heart disease, arthritis, Alzheimer’s and even some cancers.

Mediterranean meals are rich in vegetables, fruits, whole grains, olive oil and fish (if you wish).

Mediterranean Salad is packed with vitamins, minerals, and antioxidants, making it an excellent choice for those looking to improve their overall health. In addition, the chickpeas in this salad are a great source of protein.


  • 1 can chickpeas – canned (drained and rinsed)
  • 1 head romaine lettuce – chopped
  • 1 cup grape tomatoes – halved
  • 1/4 cup red onion – diced
  • 1/4 cup Kalamata olives – pitted and halved
  • 1/4 cup feta cheese – crumbled
  • 1/4 cup Greek dressing
  • Salt and pepper to taste

Thai Noodle Salad

Thai noodle salad is a popular dish in Thailand that is made with rice noodles, vegetables, and a variety of herbs and spices. The salad can be served as a main course or as a side dish.

The history of Thai noodle salad is unclear, but it is believed to have originated in the city of Bangkok. The dish likely originated as a street food, but it has since become popular in restaurants and households.


  • 1/2 pound rice noodles
  • 1 head romaine lettuce, chopped
  • 1 cup carrots – julienned
  • 1/2 red pepper – julienned
  • 1/4 cup cilantro – chopped
  • 1/4 cup mint – chopped
  • 1/2 lime – juiced
  • 1 tablespoon fish sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • Salt and pepper to taste

Any of these recipes can be customised to design a full, balanced, healthy meal or a mid-day low calorie snack.

You can also make any of these recipes more or less filling by adding or substituting different healthful foods. Be Creative!

Some examples:

  • Nut
  • Lentils (canned is fine!)
  • Legumes
  • Seafood
  • Cheese
  • Seeds
  • Lean Meats

So take these recipes and run with them. Soon you’ll be making delicious salads parts of your every day healthy eating plan!

Do you have any delicious salad recipes you’d like to share? Feel free to add your own recipes in the comments below!

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