Myth #9: Always Choose the Salad or the Lowest Calorie Option on the Menu
We’ve all been there: scanning a restaurant menu and automatically choosing the salad or whatever has the lowest calories because it feels like the “healthiest” choice. But here’s the truth—low calorie does not automatically mean better for you.
Let’s break down why “just going low calorie” can backfire:
1. Look at Macronutrient Ratios (Not Just Calories)
That’s not a balanced meal—it’s basically just fat with no staying power. You’ll be hungry within an hour or two, guaranteed.
Compare that to real menu items:
- Chick-fil-A Cobb Salad: 830 calories, 60g fat, 31g carbs, 42g protein
- 30-piece Grilled Nuggets: 510 calories, 11g fat, 4g carbs, 98g protein
- Greek Salad: 600 calories, 42g fat, 19g carbs, 37g protein
Notice the difference? The “lowest calorie” option isn’t always the one that will actually fuel you. A higher calorie meal with protein + balanced macros is going to keep you full and energized much longer.
2. Look at Ingredients (Quality Matters More Than Calories)
Sometimes foods are marketed as “low calorie” or “low fat” because manufacturers strip out real ingredients and replace them with fillers, starches, and artificial flavors.
Calories: 230 kcals
Ingredients: rice, almonds + salt, cacao, coconut sugar, cocoa butter.
See the difference? One is filled with highly processed starches and added sugars. The other is nutrient-dense, satisfying, and made with simple ingredients your body can recognize.
The Bottom Line: Look Beyond Calories
When choosing a meal or snack, ask yourself:
- What are the macros? (Does it have enough protein to keep me full?)
- What are the ingredients? (Is it made from real foods or just “low calorie” fillers?)
Don’t fall for the “always pick the salad” trap. Calories are only one piece of the puzzle—nutrient balance and quality matter far more for your energy, satiety, and long-term health.
👉 Next time you’re out, skip the “just salad” move. Add protein. Choose meals made with real ingredients. You’ll feel the difference - I pinky swear!
