6 ways you’re ruining your healthy salad

Eating a salad can be one of the healthiest ways of obtaining nutrient rich fresh veggies and tasty greens. Maybe you’re already doing that by choosing a variety of veggies with a few nuts, seeds, or cut up fruit tossed in.  If that’s the true, you’re doing a good job.

But beware.  You could also be loading it with not-so-healthy additions ruining the nutritional power you thought it possessed.  Just because you’re having a “salad” does not necessarily mean it meets the qualifications of a glowing healthy meal. 

The reason?  Many of us tend to add in foods that are not exactly the best choices and can quickly ruin a healthy salad.    

Here are 6 common things people do that may sound healthy but should be avoided when it comes to fixing a nutritious salad:

1.  Piling on croutons

The crispy crunch of croutons does add in some texture to a salad but they also add in unnecessary calories without any nutritional benefit. Generally, croutons are fried to give them a better flavor which right there means excess fat. 

A healthier alternative:  A good substitution for croutons can be sesame, sunflower, or pumpkin seeds.  These tiny nuggets give your salad that crunchy texture while also giving you the benefit of eating fiber and a healthy fat.  Also, nuts such as chopped walnuts, pecans or sliced or slivered almonds are always perfect additions to any salad.

2.  Non-fat or low-fat dressings

This may sound like a dichotomy but when it comes to salads, a healthy, full-fat dressing is actually preferred.  When fat is taken out of a salad dressing, extra sugar is what replaces it. 

A healthier alternative:  Many of the veggies and salad greens composing a salad are rich sources of the fat-soluble vitamins (A,D,E,K).  In order for those vitamins to be absorbed, it requires fat and a healthy fat at that.  Choose a dressing made from extra virgin olive oil or use a homemade vinaigrette to make a nice complement to your salad.  Keep salad dressing portions no more than one to two tablespoons.

3.  Using only iceberg lettuce

Even the type of leafy green you choose counts in a salad.  And the word “green” is key since iceberg lettuce is anything but a leafy dark green.  Ninety-five percent of the composition of this pale lettuce is water and not much else.

A healthier alternative:  Your best bet is to pick the darkest, leafiest greens you can find.  Look for kale, spinach, Romaine, Swiss chard, or mustard greens.  These beauties are brimming with nutrients, fiber and anti-oxidants providing all sorts of benefits for your body.   You can still mix in some iceberg lettuce but the majority of leafy greens should be dark in color. 

4.  Cheese

Cheese is not necessarily a bad choice as it is a good source of calcium and protein.  But if you’re piling on unhealthy highly saturated processed cheeses making them the star of the show, it’s defeating the purpose of your healthy salad. 

A healthier alternative:  If you decide to add in some cheese, keep the portion size small and make sure it is real cheese such as mozzarella or feta.  These should not have any additives but still provide flavor and add in some nutritional value.

5.  Fried chicken or shrimp

Talk about an extra addition packed with unnecessary calories and loads of sodium.  Other additions that fall into this category include fried onions, fried seafood or anything else fried.  Suddenly your perfectly healthy salad will turn into a total caloric splurge. 

A healthier alternative:  Choose grilled protein options only.  Consider grilled chicken, grilled beef, tuna, salmon, or hard-boiled eggs.

6.  Not using enough variety of ingredients

If you tend to put together a salad using only iceberg lettuce, cheese and croutons and calling it good, you’re missing the point of a healthy salad. 

A healthier alternative:  Variety is the spice of life and salads are perfect for getting in a smorgasbord of all kinds of healthy additions.  Color is the name of the game. Get in as many colors of the rainbow as possible to ensure you get a wide variety of nutrients.  Toss in shredded carrots and red cabbage, sliced and diced cucumbers and tomatoes, strips of red, yellow, or green peppers, and sliced button mushrooms for a nice blend of beautiful colors.