Undercover calories…are salads really as healthy as you think?…
They we are…sitting at the restaurant table, wondering what to order that will be both satisfying and also allow us to reach our fitness goals…
We see the salad section…we think to ourselves, “Yes, this must be the healthiest option for me. What’s better than a dish that’s chalked full of vegetables and nutrients – all good things for my diet”.
But are they really?
We are often programmed to think salads are the healthiest thing when it comes to a meal, as they are loaded with fiber, colorful ingredients full of vitamins and nutrients, and can be a lighter meal option, which should mean that they contribute less to our calorie intake…so we think…
What we don’t take into consideration sometimes, is how the other ingredients outside of the veggies, add up when it comes to our nutrition. How does the bacon add up? The croutons? Dressing? Does the salad option anything in terms of our protein requirements to keep us satiated? This is just to name a few
There are so many meal options that can be called a “salad”. Let’s consider a few:
How about the notorious Tostada salad. Well, this one is usually served with loads of cheese (shredded cheese varieties are around 110 calories for 1/4 cup and 77% fat), tortilla strips (these can be up to 465 calories per 100 grams and up to 50% fat), avocado (although a good fat, the fat content of the other ingredients in this salad will add to the 160 calories for half of one, plus 15 grams of additional fat) and let’s not forget the creamy dressing (that may add up to 120 additional calories and an average of a 70% fat content). And last but not least, if you consume the tostada shell, taking the common flour one, you’ll consume about 240 calories and 14 grams of additional fat.
So, with just some added ingredients to the Tostada salad (and these are variable depending on the type of salad on the menu), they can set you back about 800 additional calories and way above your fat intake for the day, even if you didn’t eat the shell! And, this was all minus the beans, corn, protein, etc.
You can see where I’m going with this…
Yet, you might still be thinking…yeah, I know the Tostada salad isn’t the healthiest option and I wouldn’t order that. Well, would you order a side of Pasta salad? (This is usually just an accompaniment to a meal, yet averages over 400 calories and 25 grams of fat. What about a Cobb salad? The average one is over 1000 calories. And, an Oriental Chicken salad (even with grilled versus crispy chicken), can set you back about the same. The popular Grilled Chicken Caesar salad (just a small order), can be around 800 calories!
Now, just because I’m placing all of this nutritional information in the spotlight, doesn’t mean I never order salads. I actually order them quite often, however, I know that I have to be mindful of the ingredients they contain in order to reach my fitness goals, just like any other dish.
So, how do I do this? I take a mindful approach and practice Nutritional tracking with my salad choices. I order ones that I can have the greatest understanding of their ingredients, in addition to knowing that when these ingredients are added up, they fit within my nutritional requirements. It takes some practice in the beginning, but over time, the process becomes a lot easier to manage.
Sometimes, I may decide not to order the salad, if it doesn’t allow me to reach my goals. For example, I may even order the Grilled Chicken sandwich or even a burger (with no mayonnaise or aioli), and a side garden salad (with low-cal dressing), as this may offer me a better situation in terms of my nutritional requirements versus a salad like the Cobb. Or, I may stick with the salad, but ask that some ingredients be eliminated, added or switched out. With a little due diligence, we can make good choices when it comes to menu options like salads, and understand how they are contributing to our diets and our overall fitness goals.
By taking the time to understand what you’re eating, and how it fulfills your nutritional requirements, you can make great choices and also enjoy choices that you otherwise wouldn’t have made without this knowledge. You could possibly enjoy the freedom from ordering salads should you feel stuck feeling like you should all the time, because it can be so engrained in our minds that they’re the healthiest thing on the menu.
Without the knowledge of how to track and understand our food consumption, we as Moms, are left throwing darts in the dark when it comes to our food choices and how they contribute to our fitness goals. When we don’t reach our goals without practicing it, we end up disappointed and may even question our ability to do so, when all it may have taken was a little bit of education about food values.
Through the process of Nutritional tracking, a Mom can take the driver’s seat on her nutrition, and give her the freedom to make the best choices when it comes to menu options like salads. Otherwise she may continue to get stuck placing these types of foods in assumptive “healthy” boxes, when in fact, they may derail her of her fitness goals.
So, the next time you see a salad on the menu, will you choose one because you “think” it’s healthy, or will you do so with confidence, knowing that the one you chose will not only satisfy your appetite but also your fitness requirements?
