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Saturday, 23 February 2013 17:00

Salad Savvy

Written by Ashley C.

woman enjoying saladWhen eating at a restaurant, people often order salads in an attempt to choose something healthy. Salads are an excellent way to increase fruit and vegetable intake, but are they always the healthiest option? Many restaurants offer salads that are loaded with excess calories, saturated fat, and sodium. Be aware of calorie dense items such as shredded cheese (1/4 cup =100 calories), pecan halves (10 = 85 calories), oil (1 tbsp = 120 calories), and craisins (1/3 cup = 140 calories). If you are not careful, a salad can easily become the highest caloriesalad with chicken item on the menu! Follow these tips from to keep your salads healthy:

  • Stick to lean protein like grilled chicken or tuna in salads, instead of fried chicken, bacon, or shrimp.
  • Order salad dressing on the side to cut down on calories and avoid excess dressing.
  • Allow one "high-calorie" topping like cheese, nuts, or noodles; because adding all of them will rack up calories and fat.
  • Ask for extra vegetables and replace iceberg lettuce with romaine, spinach, or arugula.

Below are a few salads that you may want to think twice before ordering as your healthy entree.

  • Romano's Macaroni Grill

    • Chicken Caesar Salad: 840 calories, 15 g saturated fat,
1,660 mg sodium
  • Applebee’s
    • Fiesta Chicken Chopped Salad (no dressing): 860 calories, 11 g saturated fat, 1840 mg sodium
    • Grilled Shrimp N’ Spinach Salad (no dressing): 1060 calories, 11 g saturated fat, 4030 mg sodium
    • Ranch Dressing: 200 calories, 3.5 saturated fat, 310 mg sodium
  • Chili’s
    • Quesadilla Explosion Salad: 1300 calories, 89 gm fat, 2800 mg sodium
  • T.G.I.Friday’s
    • Chipotle Yucatan Chicken Salad: 850 calories, 21 gm saturated fat, 1950 mg sodium
  • Wendy’s
    • Baja Chili Salad with tortilla strips and Jalapeño dressing: 720 calories, 17.5 g saturated fat, 1905 mg sodium
  • P.F. Chang's

    • Chicken Chopped Salad with Ginger Dressing:
730 calories,
8 g saturated fat,
1,280 mg sodium


Last modified on Monday, 06 January 2014 14:32

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