Laura Deane, MS, RD, LD

Are salads always as healthy and nutritious as their reputation boasts?  Not exactly.  The truth is, salads are only as healthy as you choose to make them.  If you have convinced yourself that anything containing lettuce is doing your body a favor, than you might need to think again.  In fact, some of the unhealthiest foods served in America are actually salads.  For example, when the McDonalds Crispy Bacon Ranch Salad is compared side by side with the Big Mac, the salad consistently provides more calories and fat grams, and contains just as much dietary cholesterol.  Another example: Taco Bell’s Chicken Ranch Taco Salad.  At 960 calories this salad is the highest calorie item on Taco Bell’s menu. Fast food salads are not the only ones that are high in calories and fat. One of the unhealthiest salads served in restaurants is Chili’s Quesadilla Explosion Salad, which boasts a whopping 1,260 calories, 76 grams of fat, and 23 grams of saturated fat! 

However, salads can also be very healthy and a terrific source of vitamins and protein. The key factor is understand which choices to make when grocery shopping, ordering at a restaurant or at the salad bar.  Following are healthy tips on slimming down any of your favorite salads.

·      Increase intake of disease fighting antioxidants, vitamins, and minerals by limiting low nutrient vegetables such as iceberg lettuce and celery, and replace them with brightly colored veggies such as spinach, orange and red bell peppers, asparagus tips, carrots, and beets. 

·      Limit high fat protein option such as cheddar cheese, bacon, crispy chicken, and ground beef, opting instead for reduced fat cottage cheese, red or black beans, egg whites, edamame, or grilled chicken.

·      Top your salad with crunchy options such as sunflower seeds, almond slivers, and walnuts, which contain heart healthy fats instead of chips, fried onions, or croutons.

·      Be wary of salads containing starches, such as potatoes and pasta, as they pack a powerful punch, with up to 400 calories in a single cup.  Instead add fruit, which will still provide energy in the form of carbohydrates without widening your waistline.

·      For a healthy creamy dressing, ditch the ranch and blue cheese and opt for hummus, avocados, or a light dressing.

For more nutrition coaching, call The Med Spa at Daireds at 817-465-9797 to schedule a consultation with licensed dietician Laura Deane.