<p class="ingestion featured-caption">A balanced salad needs carbs, protein, and fats, Nichola Ludlam-Raine said.Nichola Ludlam-Raine</p><ul class="summary-list"><li>The Mediterranean diet is widely considered one of the healthiest ways to eat.</li><li>A balanced salad contains protein, carbs, and fats as well as fruits and vegetables.</li></ul><p>Whether or not you follow the <a href="https://www.insider.com/mediterranean-diet-healthy-breakfast-ideas-dietitian-2023-4">Mediterranean diet</a>, knowing a few healthy <a href="https://www.insider.com/dietitian-recipe-for-chopped-salad-protein-healthy-fats">salad</a> recipes can be super handy, especially in the warmer months.</p><p>The Mediterranean diet is <a href="https://www.insider.com/mediterranean-diet-ranked-as-best-diet-of-year-6th-time-2023-01" rel>widely considered to be one of the healthiest ways to eat</a>, thanks to its links with <a href="https://www.insider.com/mediterranean-diet-healthier-for-heart-than-low-fat-diet-study-2022-5" rel>heart health</a> and a <a href="https://www.insider.com/mediterranean-diet-could-lead-to-later-onset-parkinsons-disease-study-2021-1" rel>lower risk of various diseases</a> including Parkinson's and <a href="https://www.insider.com/mediterranean-diet-could-have-long-term-benefits-for-diabetes-risk-2020-11" rel>diabetes</a>.</p><p dir="ltr">It focuses on vegetables, legumes, seafood, and olive oil, wine in moderation, and minimal amounts of <a href="https://www.insider.com/stop-counting-calories-avoid-processed-foods-weight-loss-tim-spector-2022-5" rel>processed</a> and fried foods, red meat, refined grains, added sugars, and saturated fats.</p><p dir="ltr">When it comes to building a satiating salad, you need more than just a few lettuce leaves and chopped tomatoes. Dietitian Nichola Ludlam-Raine, who aims to eat a Mediterranean-style diet, told Insider a balanced salad should contain the following components:</p><p><strong>Carbohydrates </strong></p><p>These are our body's main source of fuel, Ludlam-Raine said. She recommended choosing higher <a href="https://www.insider.com/tracked-fiber-intake-harder-than-expected-to-meet-daily-goal-2021-11">fiber</a> and wholegrain options where possible, such as quinoa, wholegrain rice, wholewheat pasta, or wholemeal pitta. </p><p>"I personally like the mixed grains in the microwavable bags for my salads," she said.</p><p><strong>Vegetables, salad, and fruit</strong></p><p>Ludlam-Raine recommended aiming for two handfuls of produce, for example a handful of salad leaves, crudités, roasted vegetables, or pomegranate seeds. </p><p>"The greater variety of plant-based foods in your diet, the better your <a href="https://www.insider.com/drinking-beer-daily-men-gut-bacteria-diverse-weight-gain-study-2022-6">gut microbes</a> will be, which means better physical and mental health," she said.</p><p><strong>Protein</strong></p><p>"Whether it's animal or plant-based, <a href="https://www.insider.com/high-protein-daily-diet-to-lose-body-fat-keep-muscle-2021-8">protein</a> is digested slowly and helps to keep us fuller for longer," Ludlam-Raine said.</p><p>Good sources in salads include chickpeas, feta cheese, mixed beans, hummus, chicken, edamame beans, and salmon, she said.</p><p><strong>Fat</strong></p><p>"Fats provide some of the essential fatty acids our body can't make itself and help to absorb <a href="https://www.insider.com/guides/health/diet-nutrition/fat-soluble-vitamins">fat soluble vitamins A, D, E, and K</a>," Ludlam-Raine said.</p><p>To get a source in your salad, try adding a handful of olives, mixed seeds, flaked almonds, a dollop of pesto, or a drizzle of rapeseed or olive oil, she said.</p>