Salad Can Help You Manage Weight — Unless You're Making These 8 Mistakes

We don’t mean to be the bearers of bad news, but having a salad does not automatically mean that you’re eating a healthy meal. While some salad choices can be very nutritious and support weight management, others can sabotage your health goals, says New York-based registered dietitian Laura Burak, RD.

Here, Burak discusses eight mistakes you might be making with salads that could be derailing your good intentions and impairing your weight management goals.

Mistake 1: You Don’t Add Protein

If your aim is to drop a few pounds, you might think you need to skimp on your salad ingredients to reduce calories. But deleting a macronutrient like protein from the equation is a big mistake. That's because if you skip the satiating protein in your salad, your greens won't count as a complete meal.

“Protein slows digestion and stabilizes blood sugar, so when it's lacking in your salad, you'll likely feel unsatisfied and be reaching for more food afterwards or later in the day,” Burak says.

Indeed, a high-protein diet not only increases satiety but may also support energy expenditure and reduce fat mass, according to a 2020 study published in the Journal of Obesity & Metabolic Syndrome.

How to fix it: Burak suggests stocking your salad with proteins like eggs, chicken breast, turkey, fish, tofu, nuts, and seeds.

Mistake 2: You Choose the Wrong Kind of Protein

While protein is an essential part of a well-balanced salad, the kind of protein you choose makes all the difference when it comes to weight management.

If you need proof, just browse the menu next time you’re at a restaurant. You may notice that some of the salads on the list have more than 1,000 calories, Burak says. That’s because most of these calories come from the excessive saturated fats found in fried proteins, bacon, deli meats, and cheeses.

Not only are these types of proteins not the best for weight management, but eating foods high in saturated fats can also raise your LDL (“bad”) cholesterol. High cholesterol can thereby increase your risk of developing heart disease, according to MedlinePlus.

How to fix it: To keep your salad well-balanced, consider choosing lean proteins like grilled chicken, shrimp, and fish, Burak says. Plant-based options like legumes and tofu are good options, too. In fact, people who eat more plant protein (and fewer animal products) may enjoy a longer life and a reduced risk of heart disease, according to a study published in The BMJ.

Mistake 3: You Forget About Healthy Fats

While you want to avoid piling your salad plate with saturated fats to help with weight loss (and overall good health), you don't want to shun fats altogether. Like lean protein, healthy fats slow digestion, keep you full, and are the key to a balanced meal, Burak explains.

How to fix it: Always round out your salads with heart-healthy fats like avocado, olive oil–based dressings, nuts, and seeds, Burak recommends. That said, healthy fats are calorie-dense, so just be sure to practice portion control and enjoy in moderation.

Mistake 4: You Only Use Iceberg Lettuce

Let's be clear: It's not the end of the world if your salad only contains iceberg (it's still a vegetable), Burak says. But iceberg lettuce doesn't boast all the nutrients of darker greens (think: spinach, arugula, romaine, or mixed greens), she adds.

Burak explains that dark, leafy greens like kale not only pack more antioxidants, fiber, and iron, but they also tout a heartier, sturdier texture, which can add to your fullness factor.

How to fix it: If you simply adore your pale green lettuce, try mixing half your salad with iceberg and half with a darker green variety.

Mistake 5: You Drown It in Dressing

If you think salads are boring and bland, it's all too easy to drown your greens in a creamy, high-fat, calorie-rich dressing to enhance the tepid taste. But, again, saturated fats aren't doing you any favors in the health or weight-loss department.

How to fix it: Instead, Burak recommends choosing olive oil with vinegar, avocado-based dressings with heart-healthy fats, or salsa, which is also very low in calories. These options burst with flavor and satisfy your stomach. These heart-healthy fats also help your body absorb all the vitamins and minerals that are found in your veggies.

Burak also has a recommendation when you’re ordering a salad when dining out. She says to ask for dressing on the side. “I guarantee you will end up using much less than if the chef mixes it in first,” Burak says. “You just can't tell how much they use, and it can end up sending the calories of your 'healthy' salad through the roof.”

And remember to practice portion control, limiting yourself to 2 tablespoons of dressing, which is a recommended serving, she adds.

Mistake 6: You Order Premade Salads

Sure, they're quick and convenient, but premade salads might be harboring less nutritious ingredients.

“Unless you can visually see the components of your salad in a container — and it's mostly veggies with healthy toppings and dressing on the side — premade salads can be a big mystery,” Burak says.

Just like when a chef mixes in your salad dressing beforehand, you have zero control over what toppings are tossed in a premade salad and how much was used. “You may think you're having a healthy meal, but little do you know, the amount of bacon, cheese, and dressing has added an extra 500-plus calories,” Burak says.

How to fix it: Whenever possible, order your salad the way you want it, so you can control what's in it. Or, if you enjoy meal prepping in your kitchen, making your own salads is also a good idea.

Mistake 7: You Might Not Be Adding Enough Veggies

Lettuce leaves don't have to be the only veggie in your salad bowl. “When a salad lacks veggies and is mostly made of other foods, your salad game will be weak,” says Burak. “The main point of eating a salad is to increase your veggie intake and get more nutrients, antioxidants, and fiber.”

How to fix it: With that in mind, most of your salad should be a base of raw or cooked veggies. Aim for at least 3 cups' worth, Burak says. Think of it like this: The more fiber-rich veggies you add, the fuller you'll feel. Consider options like spinach, carrots, cucumbers, and bell peppers to add more taste and nutrition to your meal.

Mistake 8: You Load Up on Toppings

For some people, tasty toppings are the best part of the salad (no judgment!). Plus, salad bars, with their wide array of toppings, can be so tempting. But add-ons like tortilla strips, cheese, croutons, candied nuts, and bacon bits can negate the whole point of eating a salad for health and weight management reasons, Burak says.

How to fix it: “Think of the toppings like condiments — a little goes a long way,” Burak says. For a crunchy texture, sack the croutons and toss in a handful of heart-healthy raw nuts, seeds, or edamame. If you prefer a little sweetness, throw a few antioxidant-abundant blueberries or blackberries into the mix.