We’ve all been there, right? You go out to eat, but you’re wanting to lose a little weight. So you do the obvious thing and pick a salad off the menu. It’s loaded with cheese, croutons, and so much goodness. Then you pour all the creamy dressing on top. And for a moment forget about your husband’s burger and fries. You smile, and silently, you’re gloating because you are proud of yourself for being SO healthy.
Salads, after all, are always promoted as healthy…add a bunch of leafy greens, sauteed veggies, lean protein, and some avocado and you’ve created a meal full of healthy fats, antioxidants, and vitamin C.
But have you ever stopped to think what is actually on your salad? And that maybe, just maybe it’s not healthy after all?
I’ve been there too. I used to order salads allll the time thinking they were healthy because well, hello, it’s lettuce. But the more I’ve learned about food and nutrition I slowly began to realize that my so-called “healthy” salads were, in fact, sabotaging my fat loss goals.
Not ALL salads are unhealthy. But most of the ones you see at restaurants are loaded with sneaky ingredients, tons of added sugar, and frankly, aren’t healthy. A salad should be a salad, loaded with lots of veggies, healthy fats, and protein. Not covered with croutons, a cup of cheese, and so much creamy dressing that you can’t even taste anything else.
So, if your goal is to shed some excess fat, slim down, and maintain a healthy lifestyle, then I encourage you to avoid putting the following 5 things on your salad.
Fat-Free, Low-Fat, and Creamy Dressings
All of those fat-free and low-fat dressings that claim to be better for you, ARE NOT. When you remove the fat from something it always removes the flavoring and it tastes pretty bad. So companies add a bunch of sugar to fat-free products to enhance the flavor. And dressings, in general, have many additives and ingredients I can’t even pronounce. I could go on and on about the low fat craze but just know this…be wary of fat-free products, they may be lower in calories but their sugar content is high which is really what you want to be concerned about.
PRO TIP: Always ask for dressing on the side. Instead of creamy, try a vinaigrette. It still has added sugar but is a better choice over creamy dressings. If they have oil and vinegar try that on your salad. If you are at home, make your own! My go-to is a Balsamic Vinaigrette: ½ cup olive oil, 2 tbsp balsamic vinegar, 2 tsp dijon mustard, 2 tsp honey and a pinch of salt.
Fried Chicken
Have you ever thought, “Oh, I’m getting a salad so the fried chicken is okay”? No matter how you justify it, it’s not going to help you lose weight…especially with everything else loaded on top. Instead, stick to grilled meats to turn your salad into a balanced meal.
PRO TIP: Always add grilled protein to your salad. The added protein will keep you feeling fuller longer.
Cheese
You may think no salad is complete without cheese but too much of it can add way more fat and calories than you want. And most restaurant salads are loaded with too much cheese!
PRO TIP: Ask for no cheese or at the very least, ask for it on the side so you can control how much is on your salad.
Croutons
Croutons may add a little crunch, but they are empty calories. This was another thing I couldn’t fathom living without. A salad just wasn’t complete without croutons! Once I stopped adding them and got used to not having them, I really don’t even think about it anymore.
Pro Tip: Add chickpeas or almond slices for extra texture and crunch.
Bacon Bits
I am not against bacon, real bacon that is. But bacon bits are mostly made with soybean flour and sunflower or canola oil…aka they aren’t actually bacon. Bacon bits don’t add any nutritional value to your salad.
Pro Tip: Ask if they have real bacon to add to your salad or add some smoked almonds.
I promise you can still love salads without all of the above ingredients wreaking havoc on your waistline.
I’m obsessed with salads and eat them daily. The key is loading your salad with lots of veggies, adding healthy fats like avocado and almond slices–protein to keep you fuller longer–and chickpeas or quinoa to bulk it up a bit and add different textures.
Remember, it might take you a little while to get used to a healthy salad! Your taste buds need some time to adapt and change. I never thought I would be able to give up my ranch dressing! And now I don’t even miss it. I love making my own and love that I can actually taste the ingredients and not just a fork full of dressing.
