Fast-food salad is crunchy and smart
June 25, 2010
Megan Ogilvie
HEALTH REPORTER
Fit for Life pledges to be the healthy alternative in the fast food world. The take-out chain, which gives off a clean, green glow among the hamburger and pizza outlets in GTA food courts, says its soups, salads and sandwiches are quick, fresh and healthy.
Its Asian Sesame Salad certainly hits all three adjectives. Even the large version topped with thin slices of steak.
“This gets two thumbs up,” said registered dietitian Zannat Reza. “Really, people might think it is too good to be true.”
As you watch the salad being made — which, as promised, is done quickly and with fresh veggies; no pre-made salads here —you hope that it might also be good for you.
First, the plastic bowl is filled with romaine lettuce. Next, Napa cabbage, sliced cucumber, julienne carrot and diced red onion. Then, a sprinkling of sesame seeds, a scattering of (weirdly) orange wonton noodles and some squirts of Asian sesame dressing. The steak is gently placed on top.
At 472 calories, the salad is within the recommended 500 calorie range that people should eat at an average meal, Reza says. And, she adds, the steak’s protein — a substantial 26 grams — and the pile of lettuce and veggies should prevent hunger pangs throughout the afternoon.
No doubt. There is enough roughage in this salad to satisfy a family of rabbits.
The salad’s 17 grams of fat is reasonable and also within the recommended per-meal range.
“The average woman should eat about 65 grams of fat per day,” Reza says. “If you divide that by three, you should aim for around 20 grams of fat for each meal. So this is totally fine.”
The salad’s 1,455 mg of sodium — just shy of the recommended minimum daily allotment — is the only concern.
“I’m guessing the culprit is the dressing, especially if it’s made with soy sauce,” Reza says. “Soy sauce is incredibly high in sodium. Asking for half the dressing is a step in the right direction.”
But the type and variety of veggies in this salad help to outweigh the sodium worry. Romaine lettuce has more nutrients and antioxidants than iceberg lettuce, which is mostly water and is usually the base for most fast food salads. And, says Reza, the splashes of colour from the carrots, cucumbers and cabbage mean you’re getting a good dose of vitamins and nutrients.
“You should always be looking for colour in your meals,” she says, noting Canada’s Food Guide suggests people eat at least one serving each of dark green and orange fruit and veggies every day.
The most health conscious of us could omit the wonton noodles. But go ahead and enjoy their crunchy goodness since they don’t blow the calorie or fat budget in this particular dish.
After all, says Reza: “It’s okay to have a sprinkling of yummy on your salad!”
VERDICT: Enjoy every bite of this salad. Even the strangely addictive wonton noodles.
Find out how other popular take-out meals stack up:
Roasted vegetable Bagellini
Ikea cinnamon bun
Cora's breakfast
Meat-lovers' pizza
Vendor hot dog
Lemon Tart
Veggie Samosas
Tim Hortons Hot Breakfast Sausage Sandwich
Spicy Salmon Sushi Roll
Pad Thai
Veal Parmigiano
Peameal Bacon Breakfast Sandwich
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