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Are Salads Actually Healthy?
By Sam Clark, supervisor of wellness – community engagement at Network Health
3/27/2023
It is often obvious which foods are healthy or unhealthy, but salads can be tricky. With all those leafy greens and vegetables, salads usually appear to be a healthy snack or meal choice. Many of us have chosen a salad over a greasy burger when eating at a restaurant, believing we are choosing a healthier alternative. But this may not be true.
There’s no doubt that salads can actually be healthy, but they can easily be unhealthy when adding the wrong ingredients. The lettuce and nutritious vegetables in a salad won’t make up for the unhealthy ingredients many of us like to add on top. Moreover, you might be unaware just how unhealthy certain ingredients are.
Why Are Some Salads Unhealthy?
Salads can be a great way to add key vitamins, minerals and fiber into your diet. If you only put vegetables in your salads, however, you may find that it lacks exciting flavor. That is where many people fall into the trap of adding unhealthy ingredients that can be worse for your nutrition than you might expect. So, the next time you prepare a salad, try to avoid or modify the list of ingredients below.
Ingredients to Avoid Putting in Your Salad
Salad dressing
Why is it unhealthy?
Many salad dressings can be high in fat, sodium and sugar. Cream-based dressings can be particularly high in saturated fats.
How to make it healthier?
Use salad dressing in moderation and try to stick to oil- or vinegar-based dressings. You can also create your own dressing at home using your preferred ratio of oil, vinegar, lemon juice and herbs.
Cheese
Why is it unhealthy?
Cheese has its benefits, but it can also add saturated fat and calories to your salad if you use too much.
How to make it healthier?
Use less cheese than you might like, keeping it to one cup or less. Reduced fat cheese can be an option as well.
Croutons
Why is it unhealthy?
Croutons can add some delicious crunch to your salad, but they can also add calories. You might be surprised to learn that just a cup of croutons can add an estimated 120 calories to your salad, and that number goes up to 180 if they are the seasoned variety.
How to make it healthier?
Using croutons made from whole grain bread might help, but it’s even better if you can replace them with another crunchy ingredient, such as toasted chickpeas or seeds.
Meat
Why is it unhealthy?
The type of meat you add to a salad is going to make a significant difference when it comes to health benefits. Both deli meat and bacon bits can be high in sodium and generally aren’t your best bet for protein.
How to make it healthier?
Stick to white meat chicken, shrimp or tuna to add some healthy protein to your salad. Just remember to use it in moderation.
Dried fruit
Why is it unhealthy?
Wait, fruit is supposed to be healthy, isn’t it? It can be, but it can also be high in sugar, especially dried fruit that may contain added sugars.
How to make it healthier?
As with anything on this list, it’s OK to add dried fruit to your salad when used in moderation. Avoid packages that have added sugars, and when possible, opt for fresh fruit that you can chop up at home.
Iceberg lettuce
Why is it unhealthy?
This one is a little unfair, as there isn’t really anything “unhealthy” about iceberg lettuce. That said, it tends to be many people’s go-to source of leafy greens for salads, despite having little nutritional value.
How to make it healthier?
By all means, use iceberg lettuce in your salad, but be sure to complement it with darker greens like kale, spinach or arugula for even more nutrients like fiber, iron and magnesium.
[Kale can also help with bladder problems. Read more about it from our Wellness team.]
Now, don’t let this discourage you from eating salads as a healthy meal choice. With the right ingredients, they can be a filling and nutritious part of your diet. Just be smart about what you’re adding to the mix and use everything in moderation.
If you’re a Network Health member, please don’t hesitate to reach out to us with questions about the wellness benefits associated with your health insurance plan. You can also receive more wellness advice like this straight to your email by signing up for our Healthy and Strong newsletter via the communication preferences in your member portal account.
