Salads are often the go-to healthy choice of people who are trying to slim down or maintain their weight. While it may seem a reasonable option on first glance, a bowl of salad isn’t always as healthy as you’d like it to be. A closer look could make you think twice about the amount of calorie you’re about to take in.
The little things you do and add to your dish could easily turn healthy salad recipes into a calorie-pack disaster.
Here’s how your salad is making you fat instead of helping you shed off the pounds:
1. You Buy It Pre-Made
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A pre-made or packed salad – http://www.packagingdigest.com
Let’s face it, eating out on a diet is difficult. Grabbing a packed salad from a store is the most convenient choice for people counting their calories. Unfortunately, it’s also often their most common mistake.
A pre-made or packed salad from your favorite lunch spot could have high amounts of sodium, fat, and sugar. Because you didn’t prepare it yourself, there is no way to know exactly how much preservatives are in that serving to keep it fresh and delicious for a long time.
2. You Eat Salad With Sides
You Eat Salad With Sides – https://s3-media2.fl.yelpcdn.com
For some, single servings of healthy salad recipes are enough to get them going until their next meal. There are others, however, who take their salads with sides to make them fuller. And that’s where the problem lies.
A small bag of chips or a cookie to go with your salad could significantly add to your caloric intake. Many would simply overlook that as they’re eating salad, after all.
Those uncounted or ignored calories cancel out your healthy choice. Worse, you may be consuming more calories than you think if you hadn’t considered the ingredients you used in your “healthy salad recipes.”
3. You Ignore Portion Sizes
You Ignore Portion Sizes – http://www.seriouseats.com
Portion size is important when dieting. Of course, you already know this. Sadly, some dieters tend to relax on their portions when it comes to salad.
This is fine if what you’re really preparing and eating are healthy salad recipes. But if you’re doubling your portions for types of salad with croutons, candied nuts and fruits, fried meat, and a high-calorie dressing, then you’re in for a surprise.
You’d be gaining more weight faster than you could imagine.
4. You Use Fat-free Dressing
You Use Fat-free Dressing – https://www.sunriseseniorliving.com
A salad dressing recipe could have large amounts of calories and fats hidden in plain sight.
Fat-free dressings are more processed than the regular ones you use for your salads. They contain higher amounts of salt, preserves, carbohydrates, and high-fructose sugars.
Why? Without the fat, these dressings would taste differently. Manufacturers need to add a fat counterpart to maintain the taste –or at least keep it as close as possible to what it should taste like.
In addition, using fat-free dressing on healthy salad recipes could still leave you feeling unsatisfied, putting you at risk of getting a second lunch serving.
5. You Love Creamy Dressing
You Love Creamy Dressing – http://images.media-allrecipes.com
We’re not even going to lie about it: a creamy salad dressing is delish!
Like deciding on portion sizes, choosing the type of dressing to match healthy salad recipes are often done without much thought. Again, this is because of the illusion that you’re already having a healthy meal, what more could go wrong?
Well, a lot.
That 120-calorie salad could quickly become at least a 400-calorie meal just by adding a creamy dressing like bleu cheese or ranch.
6. You Throw in Bacon Bits
You Throw in Bacon Bits – https://realfood.tesco.com
Yes, bacon is life! A few bits to top your salad wouldn’t hurt, right? Wrong.
You know what they say, big things come in small packages. And that’s exactly how bacon bits are!
Like fat-free dressing, bacon bits are processed add-ons that contain high amounts of sodium and calories. They’ll cancel out any calories you saved by not giving in to your cravings during the day. Additionally, bacon bits also have large amounts of trans fat, a type of fat that has been linked to a variety of healthy issues, including Type 2 Diabetes and obesity.
7. You Add Croutons
You Add Croutons – http://croutonstogo.com
Croutons may look like innocent ingredients to your healthy salad recipes. But they’re not.
Like a lot of things that are making you fat, croutons are high in salt. ½ cup to 1 cup of croutons could add anywhere between 75 and 100 calories to your salad. Imagine that!
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Next time you’re going to eat salad, skip the croutons. Go for other crunchier choices different kinds of nuts.
8. You Top It With Cheese
You Top It With Cheese – https://static-communitytable.parade.com
While cheese is a good source of protein and calcium, it should only be taken in moderation.
You should also be careful when choosing the type of cheese to add to your salad. Some could be high in fat and sodium while others aren’t. Make your healthy salad recipes tastier with better cheese options, such as low-fat feta or mozzarella and grated Parmesan.
9. You Add Dried Fruit
You Add Dried Fruit – https://static01.nyt.com
Dried fruits like raisins and craisins are nice to have in your salad. Many people add them for taste and texture. Like croutons, however, they are high in sugar and calories –even in small amounts– and could easily throw you off your diet.
If you can’t go without dried fruits in your salad, make sure to use them sparingly. A helpful gauge is to remember that a half cup of raisins packs about 250 calories. Another suggestion is to go with fresh fruits. A few strawberries, blue berries, and apple slices could turn a boring salad around.
10. You Like It With Candied Nuts
You Like It With Candied Nuts – http://www.thruthebugsonmywindshield.com
Nuts alone are great add-ons to your salad. They are high in protein and healthy fat. Candied nuts, however, is a different matter.
Candied nuts and dried fruits often go hand in hand. Having them together means adding unnecessary calories and sugar to your otherwise healthy salad serving.
Keep your sugar level and calories to a minimum by skipping on candied anything. The more fresh ingredients you use for your salad, the healthier it will be. Try using dry-roasted nuts as alternative to candied ones. Sure, they won’t be as sweet. But they won’t be as bad for you either.
Almonds, pistachios, walnuts, and pecans are the top favorites of most people.
11. You Eat Tortilla Bowl, Shells, or Chips With Your Salad
You Eat Tortilla Bowl, Shells, or Chips With Your Salad – http://s3.amazonaws.com
A Mexican salad doesn’t just sound inviting; it sounds healthy too!
Before you dive into it, be careful with that tasty looking tortilla bowl, shells, and chips! They may be thin but they are definitely high in calories. If you’re willing to sacrifice a few calories for tortilla, opt for just a handful of tortilla strips instead.
12. You Use Crispy Noodles
You Use Crispy Noodles – https://images-gmi-pmc.edge-generalmills.com
Craving for an Asian-inspired salad? Throw in some crispy noodles – if you’re prepared to add a few pounds on the scale.
A half cup of crispy noodles (which isn’t enough to satisfy your cravings, by the way) could add about 130 calories to your healthy salad recipes. It also has at least 200 mg of sodium.
13. You Have Starchy Vegetables
You Have Starchy Vegetables – http://www.bloglet.com
Not all vegetables are good for you, especially if you’re trying to lose weight. Starchy vegetables like corn, squash, and parsnips are examples of veggies you should avoid putting to your salad.
To limit your calorie intake and boost your salad’s nutritional value, try adding a lot of darker green vegetables to it.
14. You Choose Fried and Breaded Protein
You Choose Fried and Breaded Protein – http://www.prevention.com
Adding protein to your salad could make it a complete meal. If you’re not careful, however, your salad could easily turn from a healthy to an unhealthy one just by your choice of protein.
Sure, lean meat is great but how you prepare the meat matters too. Throwing in some breading and frying it would increase your caloric intake.
Go for grilled and steamed chicken or seafood for your source of protein.
15. You Love Turkey Bacon
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You Love Turkey Bacon – https://s3.amazonaws.com
Bacon is bacon. Don’t think for a second that you’re getting a healthier alternative by choosing turkey bacon over the regular one. While the leaner ones may not have saturated fat, some have as much saturated fat as pork bacon.
A better alternative to turkey bacon is ham. Half a cup of it contains about 157 calories.
The little things matter –especially when you’re trying to lose weight. Taking salad could help you achieve your weight loss goals but only if you’re conscious about what you add to it.
Take this list to hear and you’ll be more confident with your healthy salad recipes next time.
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