We've all been there – in the restaurant wondering what to choose. While everyone else goes for calorie-laden pizza and pasta, you choose a virtuous low calorie salad. Or so you thought!
In the summer months, salads are an attractive option both at home, and when we eat out. Most salad veggies are low in calories so filling up on these provides a healthy meal packed with important nutrients.
With seasonal produce available in the shops now, making a healthy, delicious salad has never been easier. Liven up a boring bowl of lettuce with rocket, spinach, watercress or herbs, then add in colourful salad veggies like tomatoes, cucumber, celery or peppers, or maybe something more adventurous like artichokes, asparagus. Where we tend to go wrong with salads, is the 'other' stuff we put into them to make them taste good.
Dressings are the biggest culprit. Just one tablespoon of a creamy Caesar dressing can add a whopping 67 calories and 6.8g of fat (and that's without the chicken, parmesan and croutons!).
Mayonnaise (15g serving) | 103 kcals | 11.2g fat |
Salad cream (15g serving) | 49 kcal | 4g fat |
French dressing (15ml serving) | 30 kcal | 2.3g fat |
Bacon bits (level tbsp) | 61 kcal | 1.8g fat |
Coleslaw (30g serving) | 75 kcal | 7.5g fat |
Blue cheese (30g serving) | 123 kcal | 10.5g fat |
It's important to think about how your salad additions impacts your overall calorie and fat intake. Don't just assume because you're having a salad you can eat as much as you like. If you are trying to lose weight, it's still a good exercise to weigh and record everything in the same way as any other meal – although most veggies are low in calories, no foods are 'free'.
Restaurants are definitely getting better at offering lower calorie options and now they have to show calorie information on menus, but it's still not always easy to make a healthy choice. We decided to do some detective work into the salads offered by three popular restaurant chains. A few comparisons with other dishes on the menu surprised us.
Pizza Express Grand Chicken Caesar Salad
Chicken, white anchovies, Cos lettuce, croutons, Gran Milano cheese, free-range egg and Caesar dressing: 952 kcals.
You might be surprised to discover that all of the Classic based pizzas, apart from one, come in at 942 kcals or less – so LOWER in calories than this salad.
It's the 'extras' that add up. Each is innocent enough on its own, but it's collective calorie addition.
Choose the Pollo & Grain Salad without Dough Sticks and it comes in at a very diet-friendly 551 kcals.
Zizzi Caesar Salad
Chicken, crispy prosciutto, avocado, roasted tomatoes and mixed salad leaves, with a Caesar dressing, riserva cheese and basil oil: 529 kcal.
By comparison, Ravioli di Capra with 494 kcals has LESS than the salad!
ASK Italian Insalata Di Capra contains 670 kcals
A delicious Lasagne contains 630 kcals – again coming in lower in calories than the salad!
Firstly, our apologies if we've trashed your preconceived ideas that salads are always the lowest cal choice. But knowledge is power and all that!
It's all about making informed choices. As long as you know the calorie content of what you are eating, you can factor it into your daily allowance. It's when you think you've made a good choice, only to discover later it wasn't as great as you thought that's it's frustrating – hence the reason for this article!
Although salads are generally a healthier option, remember to think about what is in it and what extra toppings have been added. Always ask for dressings on the side – that way you're in control of how much you add. And you can do your research online on the Nutracheck website before you go, so you know in advance the best option to choose.
Back at home of course it's much easier to control what goes into your meal. Instead of buying the same type of salad ingredients, why not experiment and mix it up?
Here are some delicious but perhaps lesser used salad ingredients – why not give them a try?
Beetroot, chicory, mange tout, butternut squash, radishes, baby corn, sweet peppers, watercress, wild rocket, kidney beans, adzuki beans, chickpeas, courgettes, olives, edamame beans, green beans, fresh herbs such as chives, dill or parsley... the list could go on!
Dressings don't have to be calorie laden either. Try using one of these products for a healthier dressing without the guilt!
Sweet Chilli Dipping Sauce (15ml serving) | 34 kcal | 0.1g fat |
Pizza Express Light Dressing (15 ml serving) | 44 kcal | 4.5g fat |
Extra Light Salad Cream (15ml serving) | 21 kcal | 1.1g fat |
Adding a squeeze of fresh lime, splash of balsamic vinegar, or sprinkle of chilli flakes are all ways to add a little 'zest' to your salad too.
Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.
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