Choose a fresh base -- Green leafy vegetables like lettuce, radish leaves, cabbage, spinach should be bought fresh. Choose leaves that are crisp. This sort of base ensures fibre, minerals, iron, Vitamin A in plenty.

Add a body -- Pasta, boiled rice, burghul, cut vegetables, paneer and tofu cubes, fruits, raisins, nuts, legumes, grains, pulses, sprouts will give you basic carbohydrates, some protein, fat-soluble vitamins and essential amino acids.

Be choosy about dressing -- Forget the cream and mayonnaise. Vinegar, lemon juice, olive oil, hung yogurt, fruit juice, wine are excellent choices. Besides flavour, dressings add moisture, taste and seasoning to the salad making it more palatable. They also enhance the nutritive value adding vitamins and antioxidants.

Go for a garnish -- Beautify the whole bowl for maximum eye appeal. Maybe a sprig of coriander, some mint leaves, shredded lettuce or chopped olives, slivered nuts or some sesame seeds will be sufficient. 

• If possible go for organically grown vegetables and fruits.

• Wash all fruits and vegetables properly.

• If possible, consume most of them with skin as maximum nutrients are found below the skin.

• Design your salad according to your vocation, sex, height, age, weight.

• Once your salad is done, do not freeze it. Refrigerator temperature is fine.

• Also, never season or dress the salad in advance. The crispiness is lost. Always dress it just before serving.

• If you want eggs in your salad, remove the yolks, or at least half of them.

• Include avocado from time to time. Although it is relatively high in fat (though mostly monounsaturated fat), it’s also packed with nutrients such as magnesium, potassium and vitamin E.

• Use nuts occasionally and sparingly. Almonds and walnuts contain heart-healthy fats and add a pleasing crunch and texture to salads

• Make your own croutons using day-old bread sprinkled with dried herbs and baked on a baking sheet greased with olive oil. 

When we go out to eat, those who are on a health binge would rather order a salad. But remember here that a green salad with no dressing is the best choice. Add a sprinkling of salt and lemon juice on the table and consume immediately. Special chef-style salads are high in saturated fat, thanks to all that cream and cheese. Also avoid the Caesar’s salad because it has an egg-based dressing, fried croutons and cheese: all high in both fat and cholesterol.