Fit Fare

Have you ever found yourself ready to place an order for a slice of deliciously stringy cheese pizza or crispy fried chicken strips only to hear yourself say, “I’ll just have the salad”?

If so, you’re not alone. Unfortunately, ordering “just a salad” isn’t always as healthy or low-calorie as you might think. Consider this next time you find yourself ogling your kids’ Chicken McNuggets at McDonald’s: a 6 piece order of McNuggets with a side of BBQ sauce is 300 calories and 15 grams of fat, whereas the Southwest Salad with Crispy Chicken is 400 calories and 16 grams of fat. Surprised?

Don’t give up on salads yet! This is a site about healthy living after all. With a little planning and creativity, ordering a healthy, satisfying salad is easy. By simply substituting grilled chicken for the crispy chicken in McDonald’s Southwest Salad, for instance, you save yourself 80 calories and 7 grams of fat. Pretty good, right?

Here are 7 more tips to keep you from sabotaging your salad.

1. Plan ahead. Online sites such as Calorie King and ChowBaby allow you to search the menus of many well known fast food establishments and chain restaurants before you get there.

2. Pump up the protein. Adding lean protein, which helps build and maintain muscle, will keep you satisfied long after you finish your salad. Order baked or grilled lean meats, such as chicken, turkey, and seafood in 3-4 ounce serving sizes. Avoid processed deli meats which tend to be high in both fat and sodium. For instance, with 23 grams of protein and only 350 calories and 10 grams of fat, Wendy’s Cranberry Pecan Chicken Salad with Berry Balsamic Vinaigrette will keep you more satisfied than a plain salad.

3. Avoid the “crunchies.” Steer clear from salads with descriptions like “crispy chicken” or “topped with crunchy tortilla strips.” Such items are usually deep-fried and contain unhealthy saturated fats. Ask for meats to be grilled or broiled without added butter or oil, and omit fattening, fried items. For example, Taco Bell’s Taco Salad with Salsa in a Tortilla Shell is 850 calories and 52 grams of fat. Yet, ordering it without the shell drops it to 400 calories and 22 grams of fat. That one simple change saves you a whopping 450 calories and 30 grams of fat!

4. Don’t fear all fats. Eating moderate amounts of unsaturated, healthy fats such as olive oil, flax oil, avocado, almonds, walnuts, and salmon will keep you satiated. For example, Panera Bread’s protein-rich Grilled Salmon Salad with Dressing, has 23 grams of protein and only 340 calories and 14 grams of fat, which consist primarily of heart-healthy Omega-3 fatty acids.

5. Dress down your salad. Since creamy dressings such as Caesar and Ranch average 75 calories and almost 8 grams of fat for one tablespoon, it’s best to ask for them on the side or to substitute a fat-free version. Ruby Tuesday’s fat-free ranch is only 60 calories for a substantial four tablespoons and has zero fat. Want even fewer calories? Try non-creamy Italian for 43 calories per tablespoon or fat-free Italian for only 7.

6. Fill up with fiber. By ordering high fiber salads with apple slices, berries, beans, or raisins, for instance, you will stay full longer, maintain steady blood sugar levels, and likely consume fewer calories after your meal. Consider salads with fresh fruit such as Panera Bread’s Strawberry, Poppyseed, and Chicken Salad with Dressing which is 310 calories and 3.4 grams of fat.

7. Top it off the right way. Many salad toppings such as cheddar cheese, croutons, and bacon bits can offset the health benefits of eating a salad. Just one tablespoon of bacon bits has 33 calories and 7 grams of fat. Try healthier toppings such as pistachios, sunflower seeds, or soy nuts in small (2-3 tsp) sized servings or even ¼ cup serving size of low-fat cottage cheese, hummus, or fresh fruit.