When dining out and looking for a lower calorie, lower carbohydrate meal option, many turn to the salad menu. Even with lower calorie dressings, salads can add up (calories and carbs!)

Key ingredients that result in higher calorie salads: Cheese, breaded/fried meat, bacon, candied nuts, avocado, hardboiled eggs, and olives. Remember to ask for dressing on the side (even if you order a light dressing), and when you have any opportunity to make your own salad (salad bar) load it with beans and fresh vegetables.

Here is a taste of what restaurants are serving:

Outback Steakhouse Pittsburgh Style Steakhouse Salad = 1,370 calories

Romano's Macaroni Grill Chicken Florentine Salad = 900 calories

Applebee's California Shrimp Salad = 1,310 calories

Chili's Quesadilla Explosion Salad = 1,260 calories

True, sometimes. However, if you are eating poultry with the skin, dark meat, fried, or on a sandwich with high fat condiments (mayo, cheese, etc) it puts lean meat right back in the frowned upon category.

 When you eat out, don’t assume the chicken or fish entrée is always the healthier option. As an example, Panera’s sierra turkey sandwich has over 900 calories. Along the same lines, a fish sandwich from McDonalds has similar calories to the burgers. Your best bet is to choose grilled or baked chicken or fish, or the smallest burger. Avoid special sauces and cheese.   

#3 “Low fat”

Most foods may be described as "low fat" if there are no more than 3 grams of fat in a standard serving. Standard servings have been established by the FDA to reflect the amount of food that is typically consumed. Since restaurants often serve foods much larger than the standard serving, a "low fat" food may actually contain large amounts of fat.