Most people like to go out to eat, but many have vowed to lose weight and eat healthier this year, and for some, that means ordering a salad.But a salad can often have more calories than we might expect – some can have over one thousand calories. Surprise!

Most people never realize this because they look at their plate, see all of that green and think, “How can a salad have that many calories?” It all amounts to the things you add on top of those nutritious greens.

The next time you order a salad at a restaurant, take a good look at it and check for these signs:

Problem one: small things add up. Bacon. Eggs. Cheese. I will admit they are the best things on the salad, and they give it an amazing flavor. But each time you sprinkle on one of these condiments, you are adding at least one hundred calories and about five grams of fat. So if you add these ingredients to your salad, use them in moderation.

Problem two: the dressing. Often, the dressing is loaded with fat and calories. Most people do not realize the serving size for salad dressing is only two tablespoons. Not many people add only two tablespoons to a large salad.

When we order out, we often forget to ask about low-fat and low-calorie options. Instead of using a fattening dressing, try olive oil and lemon juice or vinegar. If dressing is something that you absolutely must have, just remember to use it in small portions and serving sizes.

Going out to eat is not a horrible thing to do if you are watching your weight. Healthy food choices are available in the right places. It’s a good idea to order items off the grill portion of the menu. Shoot for a small sirloin steak or chicken breast. Order a plain baked potato and dress it yourself, a side salad or steamed vegetables. Options such as these can provide a balanced meal without the added saturated fat and calories. Not to mention, it is often more filling.

For those seeking healthier eating-out alternatives, salad is not always the best option. Sometimes chicken or steak is better. Check out these examples:

Chili’s:
-Mesquite Chicken Salad: 1010 calories
-Classic Sirloin: 680 calories

Olive Garden:
-Grilled Chicken Caesar Salad: 850 calories
-Venetian Apricot Chicken: 380 calories