When faced with a menu decision, many people believe a salad is the healthiest option. This is not always the case, as salads can be loaded with even more calories and fat than other entrees. A lot depends on the ingredients.
For example, Corner Bakery’s Santa Fe Ranch salad contains 820 calories, 49 grams of fat and 1,500 mg of sodium (1,500 is the maximum the Centers for Disease Control and Prevention recommends for most adults per day).
Panera is known for its “hand-tossed and freshly prepared” salads. Its Fuji Apple with Chicken Salad does better in most categories, with 560 calories, 34 grams of fat and 670 mg of sodium, but it also packs in 21 grams of sugar. Add the baguette that’s served on the side, and you’ve got another 140 or 150 calories.
Some of the worst offenders are from popular sit-down chains. The Carolina Chicken Salad at Ruby Tuesday contains a whopping 1,106 calories, 47 grams of fat and 1,182 mg of sodium. And the Quesadilla Explosion Salad at Chili’s must be one of the unhealthiest salads out there, with 1,430 calories, 96 grams of fat (28 grams of saturated fat) and 3,090 mg of sodium.
So how do you make sure your restaurant salad is good for you?
Dressings are often a calorie culprit. Ask your server for your dressing on the side. Then you can control how much you use or leave it out altogether. Instead, try adding lemon or lime juice to enhance the flavor and provide moisture without the saturated fat, sugar, sodium and calories in most restaurant dressings. Fresh garlic, onions or herbs also help to add flavor. And remember: Fat-free or reduced-fat dressing doesn’t always mean low in calories, as it could still be high in sugar.
Order once, enjoy twice. This really can go for any menu item, but some restaurants’ supersized salads are more than you really need in a given meal. If you are a member of the clean-plate club, ask your server to package up half the salad before you eat so you can take some home for another meal. If you do this, make sure you ask for the dressing on the side so the salad does not get soggy. Or ask the server to divide a jumbo-size salad onto two plates to share.
If a restaurant allows substitutions, or if you’re at a salad bar, there are lots of ways to make smart menu decisions. Replace cheese with avocado for a more healthful creamy texture. Or opt for grated cheese, which helps distribute flavor lightly throughout the salad. You can also go for more healthful cheeses, such as low-fat feta. Ask for your cheese on the side so you can control how much you are eating. In a fruity salad, swap dried fruit for fresh to avoid extra calories and sugar.
Watch out for red-flag items. Things to look out for in general: nuts that are “candied,” protein that is “breaded” or “crispy” and dressings that are “creamy.”
At home, you are in complete control. Try these tips for a more healthful homemade salad: