by Ann E. Smith

Created on: May 28, 2009   Last Updated: July 18, 2009

Have you ever been upset to find out that a food you thought was good for you was not? Did you feel duped to realize that those grilled chicken salads at certain chain restaurants are actually loaded with calories?

If you are committed to a healthier lifestyle, then you need to able to make good food choices. And, your best bet is through being well informed.

Below are some foods that seem healthy but are not.

* Salads

One of the most misunderstood menu items is the salad, which comes in so many varieties. When you are at a restaurant, you are never safe to assume that a salad is healthy. Yet millions of people make that mistake each day.

What's wrong with a salad? Isn't it supposed to be good for you? The problem with salad is that it is not the same wherever you go.

While the foundation of a salad - mixed lettuce or fresh spinach - is not fattening, it is the various toppings and dressings that can get you in serious trouble when it comes to calories.

For example, how many times have you ordered a fried chicken salad in an effort to be healthier? If this salad is loaded with fried chicken strips, shredded cheddar cheese and lots of thick honey mustard dressing, you are likely consuming more calories than if you had ordered a cheeseburger!

What can you do to protect yourself against such a fattening salad? When at a restaurant, carefully review what comes on any given salad. If an item is fried, ask if you can substitute a grilled version. If there is cheese, ask for it on the side.

Pay attention to detail when it comes to the salad's toppings, and remember you can ask for any problematic item to be left off of it. And here is the golden rule for salad dressing: always order it on the side.

This way, you can dip your fork in the dressing before a bite of salad, and greatly reduce your intake of this often high-fat item. To add to your level of control, ask your waiter if there is a light version of the dressing.

A good standby is to ask for oil and vinegar, both on the side. Mixing these two is a healthy alternative as long as you the oil portion to about a teaspoon, which will set you back around 40 calories.

Finally, watch out for portion controls on salads when eating at a restaurant. It seems the sizes of salad have just gotten huge, and even if all of the items in one are healthy, the calories will add up. Do not feel that you need to finish your salad. Leftovers will keep for another meal.

* Grilled chicken or fish

While it is true that

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