Salads can contain many different ingredients, not all of which are necessarily healthy. Learning which items are most wholesome will make it easier for you to create more nutritious meals. If you regularly get crunchy, refreshing greens from your deli during the week, be sure to include these vital foods. 

Top Healthy Items to Include in Your Deli Salad

1. Spinach

Many common salad bases are primarily composed of water and are neutral to your health. Iceberg lettuce, for instance, is low-calorie and provides satisfying crispness. If it’s nutrients you’re after, however, opt for a leafy green like spinach. Spinach is a rich source of several vitamins and minerals, including vitamins A, C, and K1, as well as calcium and folate. Additionally, it’s high in insoluble fiber, which helps food pass more quickly through the intestines, and is an excellent source for lutein — an antioxidant known to protect and maintain healthy vision. 

2. Avocado

Many people have labeled avocado a superfood since it contains 20 different vitamins and minerals.  Besides being a healthy source of fat, the fruit also contains two grams of protein and nine carbohydrates—seven of which are fiber. It’s also high in vitamin K, which cuts back on blood clotting, strengthens bones, and is believed to destroy inflammatory cells that contribute to rheumatoid arthritis. Try replacing your standard crumbled cheese topping, or skip dressing altogether in favor of mashed avocado or guacamole. 

3. Tuna

There are many proteins you could add to your deli salad, but tuna is one of the healthiest. A three-ounce serving contains 1,000 to 1,500 milligrams of omega-3 fatty acids. The body can’t make this essential fat on its own, but it’s an integral part of cell membranes and their function. This nutrient also makes hormones that regulate blood clotting, artery wall contraction, and inflammation. This is believed to help prevent heart disease and stroke and could help with other conditions, including lupus, rheumatoid arthritis, eczema, and cancer.   

If you want a healthy lunch without cutting back on taste or satiation, turn to Fortuna’s Deli & Caterers of Westport in Fairfield County, CT. This family-owned and -operated deli serves a variety of classic Italian dishes, as well as a wide array of nourishing salads. Stop by today to try their spinach, Cobb, Greek, or tuna varieties, all of which are made with only the freshest ingredients. View their different menus on their website, and call them at (203) 226-3587 to place a take-out or catering order.