Salad slip-ups: how your innocent bowl could actually be packed with hidden calories

Healthy Balance magazine!

Spring edition now live.
Find it in the app – tap 'More'.

Read now

When you think of a salad, you probably think ‘healthy’ and ‘low calorie’ – and this is often true. But not everything in your salad is as it seems…

What makes a salad the healthy option?

Most salad veggies are low in calories, so filling up on these provides a healthy meal packed with important nutrients – and with new seasonal produce popping up each month, making a healthy, delicious salad becomes easier with the warmer weather.

You can liven up a simple bowl of lettuce with rocket, spinach, watercress or herbs, then add in colourful 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 extras we put into – and onto – them to make them taste good.

Dressings are the biggest culprit for secret calories. 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!)

Some common salad additions:

It's important to think about how your salad additions impact 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 contain zero.

Get creative with your salads.

Instead of buying the same salad ingredients over and over, why not experiment and mix it up?

Here are some delicious but perhaps lesser-used salad ingredients:

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 goes on and on!

Dressings don't have to be calorie laden either. Try using one of these products for a healthier dressing without the guilt!

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.

And the moral of the story is?

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.

Remember – although salads are generally a healthier option, think about what is in your salad, and what extra toppings have been added. When eating out, always ask for dressings on the side – that way you're in control of how much you add.