Summer salads are here! From fast food to sit-down restaurants, with Summer in full swing you are bound to see the latest advertising for salad options.  Some may fit perfectly in your calorie budget, while others not so much!  

One good example is the Crispy Chicken Tender Salad from Red Robin which will put you at 910 Calories (before dressing). Yikes!  Compare that to a Big Mac at 540 calories and it doesn’t seem right.  Being cautious of fried meats, cheeses, and other high-calorie toppings can help you understand where all those calories came from.  

Keeping your salad healthy starts with a good base of salad greens.  The darker the green, usually the more nutrition is has.  The next thing to consider is the dressing you plan to use.  Light dressings can have around 60 calories per two tablespoons, while full fat options can house more than 150 calories per two tablespoons.  Please note that restaurants always serve more than two tablespoons with their salads.  Ordering dressing on the side is a great way to keep it in your control.  

Healthy Salad Toppings:

• Crunchy Fruits & Vegetables: More flavor and texture with little added calories. Watch for dried fruits as they can add up quickly in calories.
• Lean Meats and Egg: Protein for satiety
• Black beans, chickpeas, lentils: Fiber and protein with added texture
• Avocado & Nuts: Unsaturated fats which also keep you full for longer duration while allowing your body to better absorb your nutrition from the salad.

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