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How Healthy is Your Salad?

June 17, 2009

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You might just want to put down that fork or lettuce and reach for a hamburger when eating out on a diet. Salads can be a low calorie, nutrient rich meal but chefs these days have loaded them with hundreds of calories and fat, making them one of the worst foods on a menu.
Here is a list of the worst salads in America from “Eat This, Not That” by David Zinczenko and Matt Goulding

1. Chili’s Caesar Salad with Grilled Chicken and Caesar Dressing: 930 calories, 71 g fat (13 g saturated),1,840 mg sodium
2. Chili’s Boneless Buffalo Chicken Salad: 1,070 calories, 78 g fat (15 g saturated), 4,440 mg sodium

3. Quiznos Chicken with Honey Mustard Flatbread Salad 1,110 calories, 74 g fat, (14.5 g saturated) 2030 mg sodium

4. Macaroni Grill Seared Sea Scallops Salad: 1,320 calories, 91 g fat (25 g saturated), 2,860 mg sodium

5. T.G.I. Friday’s Pecan Crusted Chicken Salad: 1,360 calories, Fat: Unknown (The company won’t disclose this number.)

6. Chevy’s Fresh Mex Tostada Salad with Chicken: 1,551 calories, 94 g fat (37 g saturated) 2,840 mg sodium

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Before you never eat a salad again, there are some ways to turn this sabotaging diet meal into a healthier one. Here are some tips to cutting calories in salads:
– Ask for dressing on the side and dip your fork into the dressing before the salad
You would be surprised at how salad dressing can make a salad’s calorie content sky rocket
– Choose salad dressing without oil or a vinegar-based dressing, such as Balsamic.
– Substitute salad dressing for salsa, citrus juices, or other organic vegetables
– Skip out on added calories such as croutons, nuts, or chip strips
– Go light on the cheese

5 Comments leave one →
  1. Mike permalink
    June 17, 2009 7:17 PM

    I just can’t beleive, we are attacking eating green. Very interesting article. Thanks for the tips! The blog is great!

  2. InHimAlone permalink
    June 17, 2009 9:46 PM

    Great input

  3. June 17, 2009 11:12 PM

    You have made me think twice before ordering a salad! As usual you are right!

  4. Jan Maloney permalink
    June 18, 2009 1:00 AM

    Hey Ruth…
    This is great… I bet the restaurants won’t be to happy, oh well! I always try to go where the have the nutrition info on line so I can decide what I want before I even get there (It helps not to look at a menu, it’s to easy to change your mind). As far as the dressing on the side, I always do that and your right, you use hardly any dressing which does save those calories.
    Have a great day!!!
    And good writing….

  5. June 18, 2009 3:17 PM

    Wow, what an eye opener. It’s amazing how what we may think are/should be the healthiest choices are some of the highest in calories.
    Thanks for sharing!

    ~Lolly

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