7 Things That Ruin a Healthy Salad

Salads may not be as American as apple pie, but plenty of people report eating them regularly: four times a week, on average, according to a poll commissioned last year by Fresh Express and conducted by OnePoll. More than half of the 2,000 US adults polled — 62 percent — said that salads are part of their regular diet.

It’s a little puzzling to reconcile those numbers with the staggering rates of obesity in this country, but then, the health value of a salad really depends on quality rather than quantity. While salad — usually conceived as a big bowl of fresh, raw vegetables and leafy greens — has all the makings of a terrific health food, it’s easier than you might imagine to go straight. Pouring on the dressing, overdoing the carbs, forgetting about protein, and other common missteps can turn this nutritious meal into a calorie bomb.

Whether you’re ordering out or tossing your own, here are seven common mistakes to avoid.

Mistake 1: Forgetting Protein

When you’re making a meal out of a salad, you need more than just produce. “I have a motto: ‘No wimpy salads,’” says Samantha Cassetty, RD, a registered dietitian who practices in New York City and is a coauthor of Sugar Shock. “People think of salad as this wimpy meal that’s not very filling or exciting.” To remedy that, she advises including some protein and fat to make it more satiating. Poultry, fish, avocado, cheese, eggs, nuts, or beans are all good options.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top