Creamy Dressings: These can pack up to 180 calories and 18 grams of fat per serving. (photo credit here)
Salad Swap: Opt for a vinaigrette made with olive oil for 86 calories and 8 grams of fat per serving. As an added benefit the fats in olive oil are the good heart healthy variety.
Croutons: These crunchy treats can add up to 122 calories and 2 grams of fat per 2 ounce portion with little nutritional value. (photo credit here)
Salad Swap: Try cooked, chilled quinoa on your salad. This ancient grain has a meaty texture and nutty flavor, and a 2 ounce portion has 55 calories, less than 1 gram of fat, 2 grams of protein and is a good source of magnesium, iron, Vitamin B6 and Calcium.
Candied Nuts: A 1 oz portion of candied pecans can have up to 190 calories an 17 grams of fat. (photo credit here)
Salad Swap: Try slivered almonds instead, with 80 calories and 7 grams of fat in a 1 oz portion.
Dried Fruit: From cranberries to blueberries, fruits of all kind now come dried. Often sprinkled atop salads these sweet treats can add 130 calories per 2 ounce portion. (photo credit here)
Salad Swap: With summer around the corner, low sugar berries like strawberries are abounding. A 2 ounce portion of fresh strawberries (1 large or 2 medium) will add only 18 calories to your salad.
Meat and Seafood: Adding protein to your salad is a great choice as it will keep you full and satisfied. Avoid the fried varieties like chicken and shrimp, as 2 fried chicken strips will add 11 grams of fat and 200 calories to your salad, and 3 to 5 fried shrimp can add 12 grams of fat and 225 calories. (photo credit here)
Salad Swap: Opt for grilled or broiled meat and seafood instead. 2 grilled chicken tenders will add only 98 calories and 4 grams of fat, and 3 to 5 grilled shrimp 101 calories and 3 grams of fat, and will keep you just as full and satisfied!
Cheese: According to health experts at Shape.com, full fat cheeses are healthier nutritionally than their low fat versions, but a 2 ounce serving of cheddar boasts 11 grams of fat and 133 calories. (photo credit here)
Salad Swap: Opt for stronger tasting cheeses, like bleu cheese or gorgonzola. You can use a smaller 1 ounce portion and still add a satisfying, flavorful punch with only 5 grams of fat and 60 calories.
Canned or Pickled Vegetables: Artichoke hearts and olives are delicious additions to a salad, but choosing the right variety is vital to keeping your meal low fat and healthy. Artichoke hearts packed in oil can add 4 grams of fat and 55 calories in 4 pieces. (photo credit here)
Salad Swap: Opt for veggies packed in water instead. 4 pieces of artichokes packed in water weigh in at 0 grams of fat and only 30 calories. Choose black olives instead of the green variety, as they have half the calories and fat.