When you hear someone say “I’m having a salad,” you quickly attach the “Boy she’s eating healthy” moniker to that person. But hold up, not so fast, eating a salad may not be as healthy a choice as you think.

Did you know that eating a salad could be adding to your fat quotient? Read on to learn the 3 diet-shattering mistakes that most people make about salads.

1: A Salad is healthier just because…Well it’s a salad.

Depending on what you put in your salad, you could be eating anywhere from 250 to well over 1000 calories in that little salad. Remember, all the cheese, bacon bits, creamy dressings, mayo from the tuna, pasta or chicken salad and other processed meats and croutons can really add up. That means extra fat on both your salad and your hips.

Solution: Choose plenty of dark, green, leafy lettuce varieties. Arugula, Watercress and Spinach have much needed nutrients. Also add color from carrots, peppers and other veggies. Don’t be afraid to experiment.

2: Your salad comes with the dressing already on it.

Sometimes the dressing that you choose for the salad has more calories and fat than the salad itself. Choose dressings by opacity. The more you can see through it, the better it is.

Solution: Have the salad served with the dressing on the side. Dip your salad into the dressing. You won’t use nearly as much dressing and you will still be able to savor the taste.

You can also substitute the juice from a lemon or one of the varieties of flavored vinegars. Some even come in spray bottles.

3: Using your salad as an excuse to splurge later.

So you ordered the salad, put the dressing on the side AND carefully picked your toppings. Great job! Now don’t go and mess it all up by ordering and devouring that “meant to be for 2” dessert favorite. Although you may want to reward yourself for being so diligent with the main course, don’t forget about the total calorie count for your meal. A decadent dessert can more than make up for the calories you saved in the salad. That makes your meal a real wash and then some.

Solution: Decide beforehand how many calories you will spend on each meal and divide up each course to match your allotment. You may decide to splurge on some items but cut back on others.

Either way, you will come away satisfied and confident that you have the knowledge and the willpower to conquer any of life’s food challenges.

By avoiding these mistakes the next time you choose a salad, you can be confident in your decision to eat healthy.

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