Just because there's lettuce doesn't mean it's good for you

Some salads may have as many calories as the daily special in a restaurant, because of the dressings and additional toppings. When you learn to choose the right ingredients and the appropriate portions, you can ensure that salads are truly a healthier, lower-calorie option.

BAD

CHICKEN CESAR SALAD

• 1 cup of romaine lettuce
• ½ roasted, boneless chicken breast cut into pieces
• 1 cup of croutons
• 4 tablespoons of grated parmesan cheese
• ½ cup of Caesar dressing (1 egg yolk, vinegar, olive oil, lemon juice, mustard, chopped garlic, Worcestershire sauce, salt, sugar, pepper).

Calories: 1,555
Total Fat: 93 grams
Protein: 92 grams
Carbohydrates: 88 grams

GOOD

RED SALAD

• 2 beets, cooked and cut into cubes
• 2 carrots, cooked and cut into cubes
• ½ onion, finely chopped
• ½ green pepper, cut into strips
• 2 tablespoons of light mayonnaise
• 2 tablespoons of apple cider vinegar
• Salt to taste

Calories: 500
Total Fat: 33 grams
Protein: 6 grams
Carbohydrates: 44 grams

BETTER

AVOCADO SALAD

• 1 avocado, cut into pieces
• ½ red onion, chopped
• 1 red tomato without seeds, halved
• 2 sliced strawberries
• 1 bunch of finely chopped cilantro

Calories: 313
Total Fat: 27 grams
Protein: 5 grams
Carbohydrates: 14 grams