“Im having a salad.” Its amazing how these four simple words can make you feel so virtuous. But whether you choose a vinaigrette thats loaded with oil or add an overly generous sprinkling of honey-toasted nuts, its easy to pile on extra fat and calories without realizing it, says Joan Salge Blake, RD, clinical assistant professor at Boston University and author of Nutrition and You.
In fact, a restaurant salad with dressing can have as many as 1,000 calories. With Blakes help, weve remade a few popular salads, which also happen to be favorites of three Health editors. Find out how to lighten up your greens too.
Cobb Salad With Blue Cheese
Spinach Salad With Balsamic Vinaigrette
Apple-Walnut Salad With Honey-Balsamic Vinaigrette