Rakul Preet Singh Shatters the Salad Myth: Your 'Healthy' Meal Might Be Calorie-Heavy
Many people believe salads represent the ultimate healthy choice. Actor Rakul Preet Singh recently challenged this widespread assumption. She warned that restaurant salads often contain more calories than home-cooked meals.
"Well, let's break that myth that salads are healthy," Singh declared in an interview on the YouTube channel Khaane Mein Kya Hai. "Actually, when you end up eating these ordered salads, they are loaded with calories."
She pointed to common culprits like handfuls of nuts, generous cheese portions, and excessive oil. Singh emphasized her preference for homemade or clean, clear food as a healthier alternative.
Nutrition Expert Confirms the Calorie Trap
Kanikka Malhotra, a consultant dietician and certified diabetes educator, supports Singh's warning. She explained the dramatic calorie increase in restaurant salads.
"A basic bowl of veggies might be 80–150 kcal," Malhotra stated. "But once restaurants add generous oil, nuts and cheese, the numbers climb fast."
She provided a detailed breakdown:
- One tablespoon of oil adds about 120 calories.
- Many salads use 3-4 tablespoons in dressing alone.
- A small handful of mixed nuts adds roughly 180-190 calories.
- About 30 grams of cheese adds another 120 calories.
Malhotra noted that a seemingly healthy ordered salad can easily cross 500-800 calories. Creamy dressings, croutons, fried toppings, or added bread contribute significantly to this total.
How to Order Smart: Practical Tips from the Expert
Malhotra offered specific advice for making better choices when dining out:
- Ask how much dressing is used and request it on the side.
- Choose vinaigrette with limited oil over creamy options.
- Scan menus for warning words like "creamy," "mayo-based," "fried," or "candied nuts."
- Request less cheese and fewer nuts, or substitute seeds.
- Opt for grilled protein instead of fried versions.
- Skip extra croutons or garlic bread unless you consciously account for them.
Defining Truly Clean Eating
From a nutritional perspective, Malhotra clarified what clean eating actually means. "'Clean' or minimally processed eating is less about perfection," she explained. "It's more about choosing foods in their natural form while limiting added oil, sugar and salt."
She described clean plates built around vegetables, whole grains, pulses, good-quality protein, and measured healthy fats. In restaurants, this translates to selecting meals with visible ingredients.
Malhotra recommended: grilled paneer, chicken, or fish; roasted vegetables; plain lentils; millets or brown rice; simple soups; and salads with light, visible dressings. She advised customizing orders by asking for less oil, no butter or ghee finishing, sauces on the side, and swapping sugary drinks for water or unsweetened options.
Rakul Preet Singh's comments highlight a crucial dietary awareness. Many consumers unknowingly consume calorie-heavy salads while believing they're making healthy choices. Understanding restaurant preparation methods and making informed requests can help maintain dietary goals.
