Quick Read: National Salad Month is a chance to rethink salads as more than greens—they can support focus, steady energy, and hydration.
- Focus Salad: Inspired by Mediterranean-style nutrients that support brain health—omega-3s, B vitamins, antioxidants, and minerals like magnesium, zinc, and iron. Suggested add-ins include leafy greens, SMASH fish, nuts/seeds, berries, avocado, and dark chocolate.
- Energy Salad: A balanced mix of complex carbs, protein, and healthy fats to keep energy steady; highlights carbs/fiber for stable blood sugar and ATP, B vitamins (B2, B3), and minerals like iron and magnesium.
- Refresh Salad: Focuses on high-water-content vegetables to support hydration and a light, crunchy meal. Add-ins: cucumbers, bell peppers, carrots, lettuce/leafy greens, and other raw veggies.
Design Your Mood Salad for National Salad Month
National Salad Month is the perfect time to level up your lunch (or dinner) routine. Salads can be much more than just greens! They can help support focus during study sessions, provide lasting energy throughout the day and even help you stay hydrated.
With help from our Nutrition & Wellness Specialist, Lacy Anderson, we created three “Design Your Mood Salad” combinations inspired by nutrients that support how you want to feel.
Focus Salad
Need help locking in for class, work or studying? This salad is inspired by nutrients commonly found in the Mediterranean diet that support overall brain health.
“Focus” nutrients:
Omega-3s help support healthy brain structure and may reduce inflammation.
B vitamins (especially B6, B9 and B12) help synthesize neurotransmitters involved in focus and cognition.
Antioxidants like vitamins C and E, plus flavonoids, may help protect the brain from oxidative stress.
Minerals including magnesium, zinc and iron support neurotransmission and oxygen delivery to the brain.
Add ingredients like:
Leafy greens
SMASH fish
Nuts and seeds
Berries
Avocado
Dark chocolate
Try this combo:
Protein: Lemon garlic shrimp
Toppings: Asparagus, blueberries and spinach walnut bowtie salad
Dressing: Olive oil + lemon
Energy Salad
Need sustained energy to get through a packed day? A balanced mix of carbohydrates, protein and healthy fats can help fuel your body and keep energy levels steady.
“Energy” nutrients:
Complex carbohydrates provide glucose for ATP production, your body’s main source of energy. Fiber-rich carbs also help support balanced blood sugar levels.
B vitamins like B2 and B3 help convert food into usable energy.
Minerals such as iron and magnesium help transport oxygen to cells and support energy production.
Add ingredients like:
Whole grains
Meats
Mushrooms
Eggs
Beans and lentils
Leafy greens
Try this combo:
Protein: Cooked chicken breast
Toppings: Beets, chickpeas and lemon quinoa salad
Dressing: Olive oil + lemon
Refresh Salad
Feeling dehydrated or looking for something light and refreshing? Foods with high water content can help support your hydration goals while adding crunch and flavor to your meal.
“Refresh” ingredients:
Fresh vegetables and greens with naturally high-water content
Add ingredients like:
Cucumbers
Bell peppers
Carrots
Lettuce and leafy greens
Other uncooked vegetables and greens, which will still have their natural water content
Try this combo:
Protein: Grilled citrus garlic tempeh (honestly, any protein works here. This just pairs well with the toppings, which are the stars of the hydration show)
Toppings: Shredded carrots, tricolor bell peppers and English cucumber (these have high water content and add color, crunch, and texture to your salad—much more interesting than a glass of water!)
Dressing: Olive oil + lemon
Lacy Anderson, MS MPP RDN CD
Nutrition and Wellness Specialist
lacyand@uw.edu
