5 Salad Myths Exposed

When you’re trying to eat a healthier, more well-balanced diet (perhaps as part of your New Year's Resolution?), replacing your usual fare with main course-sized salads seems like the best way to go. After all, they’re filled with good-for-you produce, so there’s no way you can go wrong . . . right? Well, maybe not. Read on to learn the truth beyond some of most common salad myths.

Beware of these five salad myths when you’re going green for lunch or dinner:

Myth #1: All salads are healthy. Just because your salad has leafy greens and variety of vegetables doesn’t mean that it’s better for you than a burger and fries. For instance, you’re in trouble if that salad’s portion size is out of control—extra calories are extra calories, no matter where they come from. Dressings can also be a major source of extra calories and fat, and many people underestimate exactly how much they drizzle onto a salad or have tossed into their salads at restaurants that add the dressing for them.

Myth #2: Celery has negative calories. There’s no such thing as a negative calorie! An average-sized celery stalk has about six calories, making it a good choice to bulk up a salad. But you’ll need other ingredients to satisfy your hunger and fulfill your nutritional requirements. The extra calories of additional toppings and ingredients can add up quickly.

Myth #3: All Lettuce is created equal. Iceberg and endive lettuces have little to no nutritional value and are best left at the salad bar. Instead, go for arugula and watercress, which are loaded with cancer-fighting antioxidant compounds; spinach, kale, and turnip and mustard greens, which are high in lutein, an antioxidant that may specifically reduce the risk of blindness and cancer; and mesclun, red leaf, and romaine lettuces, all of which are high in beta carotene.

Myth #4: Fat–free dressings are better. What you end up losing in fat calories is often gained in the sugars that are added to replace the creamy, fatty taste. That added sugar has no nutritional value; on the other hand your body does need dietary fat for optimal cell functioning and to help absorb the antioxidants found in your carrots, dark leafy greens, and tomatoes. If you choose a full-fat version of a dressing, ask for it on the side and make sure you “apply” it in moderation.

Myth #5: Organic is more nutritious. You may feel better about the environmentally-friendly way that organic produce is grown (or safer), but when it comes down to nutritional value, there’s no difference. The kind of fertilizer used has no effect on the nutritional content of fruits and vegetables.

Salads are a great way to get your daily veggies, and certainly an option for a healthy lunch or dinner. And now that you’re in the know about these five salad myths, you can ensure you’re making the healthiest choice when it comes to your greens.