Salad as a Diet Food?

Why are dieters so obsessed with salads? Why does everyone think that they are so healthy?

Reasons why people SHOULD NOT eat salads:

1. They are caloric: Common folklore says that if you're looking for a low cal meal at your favorite restaurant, you should order a salad, right? Wrong! There is no quicker way to pile on the calories than with all the chicken, croutons, and salad dressing that people pour on there to disguise the taste. You could eat a burger for fewer calories!

2. They are unhealthy: People assume that salads are healthy because they are primarily composed of lettuce. Well, lettuce is only healthy in the sense that water is healthy, because lettuce has next to NO nutritional value! Why don't people eat VEGETABLES? They are low in calories, but have ACTUAL NUTRITIONAL VALUE, which will add meaning to your diet. All of that salad dressing is also bad for you, full-fat or low-fat, it is a bad way to spend your calories.

3. They taste bad: This one may be a bit biased by personal opinion, but salads taste TERRIBLE. Why would anyone want to eat them? Just because this stereotype of dieting says, "You MUST eat a salad in order to be on a diet". You know, you don't even have to eat healthier to lose weight! You could eat snickers bars! So long as you're consuming fewer calories, you will lose. You might be perpetually hungry and sluggish on your diet of snickers bars, but you will lose.

So, my basic question: "What do people see in salads?"

okay. i was so getting offline until i saw this. but i have to defend my favorite way to eat a healthy, flavorful, and filling meal! (totally just journaled about my salads too...heh)

i see salad as a beginning with the container: now put the most colorful, juiciest, most fresh vegetables you can find in. no lettuce for me. spinach, red, green bell peppers. peas, beans, beets, olives, carrots, cucumbers, etc!

who says you can't put vegetables in a salad?! there's no prerequisite for lettuce (especially iceberg - ew!) as a base either!

okay next: (we have fiber, minerals and vitamins, legumes) - PROTEIN. i top mine with lean tuna salad, turkey/chicken breast (cubed, sliced), cottage cheese, feta/cheddar cheese (just a bit!)...sometimes all of that, or part of that.

dressing: don't eat it. if i feel like it, i have red wine vinegar. or a bit of balsalmic vinaigrette...but again - who says salad dressing - full fat or otherwise, has to be a component of a 'salad?' the cottage cheese can also serve as 'dressing.'

last step before enjoying: mix! or don't...and voila. bon apetit!

maybe my difference in opinion (and hence super long reply - sorry!) is because my definition of 'salad' isn't so rigid. and because on campus at the U of Washington they have mighty fine salad bars with the works =) so hopefully i've shed a better light on salads woohoo!

good night ya'll...

Salads are basically raw leaves and vegetables.   What's not to like?  They are not universally 'caloric' and 'unhealthy'.... and they only 'taste bad' if the ingredients are poor or the person making them has messed up big time.    All the versions with chicken, gloppy dressings and croutons etc., are just added extras.  Potato salad or similar dripping in mayonnaise is very calorific and no intelligent person is going to pile up the plate with that and think they're going to get slim any time soon! 

At their heart, salads are fresh, colourful, highly variable, extremely delicious, very low in cals cals and a great way to fill up a plate...   Not my personal preference in the dead of winter, mind you... but in summer they're just the job.   Start with the freshest leaves and vegetables you can get hold of.  Enjoy.

Sometimes I just crave them, meh.  Plus, if I'm feeling snacky I can make about 20 calories of ranch dressing stretch over enough lettuce or spinach to let me snack for  HOURS.

It's just so easy and you feel like you're eating more than you are.   My lunch today was 200 calories but it took me like an hour to eat.  Tuna + 1/2 slice cheese + tomatoes over romaine.

When I'm out I'll avoid them unless it's REALLY what I want, because I'm no fool.  Fried chicken + cheese + ranch + croutons = death!  But the place that I'm dragged to most is IHOP, and their small side salad is amazing.  It's as big as a normal salad in my opinion, only $2.50 or so, and 100-130 calories depending on how much dressing I use.  For 100 calories I could have.... 1/4th of a crepe and stare sadly at my plate for the next 20 minutes while everyone ate.  Or I could order my side salad, pay less, and feel better instead of deprived!

This all hinges on my love of salad though.  So I see your point.  If I didn't like them it'd be annoying to hear people ordering them for health etc. all the time.

This post made me laugh, but I see where you're coming from. Commercial salads are what you're probably referring to (do you eat out a lot?). And I've seen people who claim to be on diets eat a 1200 calorie salad over a Gardenburger because they thought it would be better for them.

But I hope you eventually learn that you can make an excellent, low calorie salad with vegetables. 

I eat salads almost every day. 

Usually include some or all of the following; Mixed herb greens, chopped zucchini, snap peas, peppers, Persian cucumbers, black beans, mushrooms, almonds, sometimes tofu, sodium free spices and balsamic vinaigrette with maybe a bit of EEVO. I know my salads are very good for me and a good way to mix up the greens. And my salads taste great!

Yeah, if it was the standard commercial salad of iceberg lettuce, sodium packed chicken, shredded cheddar, bacon bits, stale bread, rotten cherry tomatoes and ranch...I wouldn't touch it either. But not all salads are created equal. 

Wow sounds like you've had some bad experiences with salad. 

I absolutely love salads.  No iceberg though.  I prefer romaine with field greens and spinach.  I found a delicious recipe for the Fuji Apple chicken salad from Panera.  It's so tasty and it is good for you. 

Salads you get at the big chain restaurants can be fatty you do have to be careful.  You should order your dressing on the side so that you control how much dressing goes on your salad.  Obviously don't have the cheese, bacon or croutons.

As far as salads not having vegatables in it???  I always load mine with fresh veggies the more the better.

I'm not obsessed with salads but they are healthy, filling and a good way to change up my dinners.

I think your concept of a salad really is off target!  They are healthy if prepared correctly!  Nothing wrong with putting every vegetable known to man in one, salad dressings come in all kinds, vinegars are great.  Toss in a little chicken no problem.  Some things must be used in small quantities but it can be as healthy as any food depending on how you put it together.  And it is delicious!

Wow..was your mother frightened by a bad Caesar Salad when she was pregnant with you?

You are correct that people claim to eat salads and are on a diet but one must control what goes on the salad. I have lost a ton of weight by including at least one salad meal a day. BUT I make sure its all vegetable, low fat dressings, no croutons, minimal cheese. If meat on at all its grilled chicken. People's mistakes are ....chicken coated in bread crumbs, ham, heavy fat dressings and putting on half a cup instead of a tablespoon or two, lots of cheese, etc.

I always laugh when people come back from the Ruby Tuesday's salad bar(maybe twice) with an overloaded plate dripping with everything bad and proclaim they "are on a diet".

Salads?

My favorite eat out meal...when I can build it myself!

Original Post by bibsey:

I think your concept of a salad really is off target! 

off the chart! well unless you live in mcdonald's land. i personally think we should ban iceburg lettuce.

I'm going to compare your salad analysis to a glass of water.  A salad that starts out as nutritious can be made outrageously unhealthy once you all all the extras (cheese, meats, dressings, etc.)  A glass of water can also turn into a nightmare; just add alcohol and/or drink mixes. 

I need the salad for the leafy greens.  I need the water for hydration.  Both of these in their purest forms are good for you.  Once a person starts to load them up with the "goodies" is when they become the enemy!

First of all there is no such thing as "diet food."  There is food that is good for you and food that is not.  It's a matter of making informed, intelligent choices, and controlling your portions.  None of us should "go on a diet" to lose weight, then go right back to our old habits.  We should develop good eating habits that will last us all our lives.

Second, you need to define what you mean by "salad."  My definition is raw or steamed vegetables with a base of dark leafy greens.  Additions of protein, like chickpeas or cheese, or garnishes, such as sunflower seeds or croutons, have to be accounted for separately.  In my opinion, they are not part of the salad even though they may be mixed in.

Everyone should eat some raw vegetables every day, in my opinion.  They are loaded with nutrients and fiber and provide variety of texture.  Maybe you should look at the way people eat in Italy, which has one of the slimmest populations in Europe, and is known for wonderful food.  Both lunch and dinner include a salad of dark leafy greens like arugula and different lettuces, dressed with a touch of the best olive oil and good vinegar, perhaps a little salt, nothing more.  They don't dump bacon bits on top or load up with creamy bottled dressings.  They take their time eating and enjoy conversation and laughter.

I agree with you, tealpenguin326, the typical salads are overrated. 

I think anyone making it into the awesome vegetable feasts I see posted above, are the exception.

I can eat an enormous typical salad, with very low calories and I still feel hungry. 

So I feel you!

I'm a salad lover also, but my definition of salads is more akin to clairelaine's.  But don't malign lettuce, not even iceberg is that awful contrary to popular opinion.  Just look it up, according to CC's analysis, it's high in: iron, manganese, magnesium, phosphorus, potassium, thiamin, vitamin A, B6 and C. But all lettuces come out far behind spinach, of course.  Here's a link that has a great comparison chart for these greens: Link.

Even a simple salad of leafy greens, with whatever vegetables I have in the fridge and dressed up with a splash of balsamic vinegar or lemon juice helps me feel full and is a great complement to my lunch or supper.

Well, first off, I don't consider myself a "dieter" although I have tracked all my foods for almost 4 years and am maintaining at a healthy weight...

But I disagree on all points.

MY salads are not high in calories.  I put either a tiny bit of dressing, or japanese ponzu sauce on them and that's it, no croutons, nuts, cheese, or whatever.

My salads are not unhealthy either.  They are not just lettus, but romaine, spinach, broccoli and other tasty veggies.  Plenty of vitamins - and roughage (which is why the tradition of salad before a meal exists).

THey are delicious.  Maybe you don't like them, but some of us actually do!  Sure, it doesn't make your taste buds go nuts like cake or fried chicken, but try eating nothing but cake and fried chicken for a week - eeccchh.

Salad is a nice, cool and refreshing break from the heavier foods we eat all the time.  I love it!

I love salad... I love going to Ruby Tuesday and getting spinach instead of lettuce, carrots, cucumber, tomato zucchini, and whatever veggies are on the bar that day. Then add a little mozzerella and top off with salt and pepper.

OMG I saw this overweight lady at CB Potts yesterday that floored me, though. She first asked if fettuccini had butter in it, like she was concerned, ordered it, got a salad before it can and just ate the cheese out of it. It was hilarious. In the meantime I ate fajitas without tortillas. Yummy.

Funny - I'm eating a salad right now ...lol. My salad however has no lettus - it's cucumber, yellow bell pepper, tomato, red onion and olives  ... no dressing. I don't find it needs any dressing the veggies taste good on their own. I am also eating it with a healthy sandwich for lunch, the two together will keep me full for hours.

Why do I eat it you ask ...

1) Fiber - veggies are good for you

2) Nutrients - veggies are good for you

3) Taste - I like it!

Goodness!  There's so many people who eat salads without lettuce!  Seems obscene to a lettuce-lover like myself.  The only exception I'll make is that spinach ROCKS in any form.  I love it with this weird tomato vinigarette my parents found.  I warm up the dressing in the microwave and use it to wilt the spinach just a little, then put shredded carrot on to bring back the crunch.

Fajitas sans tortillas is an excellent idea sami!  Never thought of it even though I am constantly getting burrito bols at Chipotle (by constantly I mean once every 2 weeks ahaha)

Going out to dinner has ruined the healthy staple. In order to make sure you get a healthy salad, you need to order it without the croutons, cheese, dressing, fried anything, oil laden anything & nuts. A healthy salad looks like: Mixed Greens (inculding lettuce - it does have nutritional content), raw veggies such as bell peppers, tomatoes, artichoke hearts, olives, cucumbers, etc & cooked veggies like asparagus, onions, green beans & grilled veggies like eggplant & zucchini. Salads are in deed one of the healthiest meals you could treat yourself to, you just need to modify your orders when you go out to dinner and when you are at home, you need to make your own salad dressing and not rely on the bottled variety. I personally love flaxseed oil, apple cider vinegar & dijon mustard on my salad - it's delicious! 

Giabash that does indeed sound like a delicious salad dressing (and salad - for that matter)

There's an "organic health food" place on campus and I usually get a salad with sunflower seeds, grilled chicken, spring mix (lettuce and spinach mostly), tomatos, alfalfa sprouts, and a variety of winter roots vegetables (butternut squash, parsnip, and turnip) tossed with homemade apple vinaigrette (made mostly with apples and vinegar, very little oil). It's pretty big and I count the whole thing as 400ish calories - pretty much my target size for dinner. It comes in a huge bowl and fills me for hours because of the protein, unsaturated fat, fiber, and bulk.

can i just stick up for iceburg lettuce?!? i love it! its so crispy and suck a nice addition to a meal. i tend to have my salads as part of a larger meal, so for example with pasta bake or jacket potato. avovcado is gorgeous as an addition (but not too much)! my salad is generally any kind of lettuce or rocket or spinich or watercress (or all of them) with carrot, tomato, bell pepper and then a meal at the side. its a good way to reduce meanl sizes as such, by replacing the extra bit of 'meal' you would have had with salad!