What Should I Put in My Salad?

Eating a salad is a crisp and fresh way to get a majority of your daily intake of fruits, vegetables and protein in for the day during your ORBERA® weight loss journey. You can choose between a variety of greens, protein, vegetables, seeds and healthy dressings to personalize your salad, according to your specific taste and preference.


The greens in your salad provide the base. Varying in taste, texture and nutritional value, you have a variety to choose from:
  • Arugula
  • Spinach
  • Romaine
  • Kale
  • Iceberg
  • Swiss chard
  • Watercress
Since the leaves differentiate between taste and texture, some go better with certain dressings or toppings than others. For example, spinach has a very bold and rich taste, so it pairs well with a flavourful dressing.[i] Trial and error is the most effective way of finding out which leafy greens you like best during the ORBERA® weight loss program.


Protein added into your salad is usually heavy and full of flavor. Choosing one or two proteins is usually enough, as you don’t want to overwhelm your salad. Meat and fish options can include:
  • Chicken
  • Turkey
  • Shrimp
  • Salmon
  • Crab
Pair a meat or seafood option with a bean medley, or chopped hard-boiled eggs, for a variety of flavor. How you prepare your meat and seafood is also important. Avoid added sodium and cooking in oil by using a variety of spices, and cook chicken or turkey on water. You can speak with your dietician about the best ways to prepare meat and seafood during your ORBERA® weight loss journey.


If you enjoy a vegetable, then you should add it into your salad; the more the merrier. If you have an opportunity to eat nutritious food then you should take advantage of it. If you are stuck for vegetables to add into your salad, you can start here:
  • Cucumber
  • Tomato
  • Avocado
  • Carrots
  • Broccoli
  • Mushrooms
  • Onion
  • Peppers
  • Corn
Try different combinations of your favorite veggies with the other components of your salad. Remember to carefully wash and prepare all of your food in a safe and clean kitchen environment.


Seeds can give salads that extra little kick of flavor and texture that it may have been missing. They are also a great alternative to toppings like cheese, croutons or bacon. The seeds that tend to be most popular, and full of important nutrients, are chia, sunflower, pumpkin, flax and sesame.[ii] You can usually purchase these seeds in bulk. Store them in your cupboard or pantry, so that you always have delicious and healthy toppings on hand for your salads.


You may not think so at first, but the dressing can make or break the nutritional value of your salad. You can avoid unhealthy salad choices by opting for a vinaigrette, oil-based, mustard, or homemade dressing. When you prepare salad dressings at home, you can see exactly what is going into it, and tweak it to your liking. Homemade ingredients truly give you the opportunity to personalize your salad. When you opt for salads, during the ORBERA® weight loss program, you are avoiding high-calorie and otherwise unhealthy ingredients, like bread and pasta. If you are stumped for some salad recipes, read up on ORBERA® Coach for some nutritious ideas. Do you think ORBERA® is the weight loss solution you have been looking for? Contact a specialist in your area to find out more and get started today!   [i] “The Best Salad Greens for Your Health | Everyday Health” [Online]. Available: [Accessed: August-19-2016]. [ii] “Six Healthy Seeds to Add to Your Diet | Chatelaine” [Online]. Available: [Accessed: August-19-2016].

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