How a Salad Can Ruin Your Diet

Just because a menu item is called a salad doesn’t mean it’s healthy. According to University of South Carolina researchers, dieters are more likely to be misled by healthy food labels than those who aren’t worrying about their nutrition and health. That is, if you’re dieting, just focusing can food names can work to your disadvantage.

The Los Angeles Times describes the researchers’ experiment:

In the pasta-masquerading-as-salad experiment, 76 people were randomly approached and offered $5 to participate in an experiment. Researchers asked them to imagine ordering from their favorite lunch menu and seeing a daily special (a color photo was included):

“Diced tomatoes, onions and red peppers tossed with pasta shells, salami, mozzarella cheese and dressed with a savory herb vinaigrette. Served chilled on a bed of fresh romaine lettuce.”

(Stop and note which of those ingredients don’t sound so salad-y, especially if you’re thinking of watching cholesterol, sodium, and calories.)

The Los Angeles Times then says:

The dish was described as the “daily salad special” to some of the subjects and “daily pasta special” to others. The subjects rated how healthful and how nutritious the dish appeared to be on a scale of 1 to 7. Then, they filled out a questionnaire on dieting habits, such as how often they read nutrition labels or whether they often planned out meals for the day, and the researchers divided the group into dieters and non-dieters.

The dieters were more likely to be fooled by the labeling. They gave the dish a slightly higher healthy grade—4.7 compared to 4.0—if it was labeled as a salad than if it was called pasta. The non-dieters gave both about the same grade.

In a related experiment, researchers gave college students twenty Jelly Belly Fruit Sours (equal numbers of apple, cherry, lemon, orange and grape) to eat while watching a nine-minute movie. Some students were told the candies were “fruit chews” while others were told they were “candy chews.” As you may have already guessed, if the students were dieting, they ate more if they had been told they were eating “fruit chews.”

Science Daily notes some other food terms that can lead dieters astray, such as calling potato chips “veggie chips,” milkshakes “smoothies,” and sugary drinks “flavored water,” and quotes the study’s authors:

“Over time, dieters learn to focus on simply avoiding foods that they recognize as forbidden based on product name. Thus, dieters likely assume that an item assigned an unhealthy name (for example, pasta) is less healthy than an item assigned a healthy name (for example, salad), and they do not spend time considering other product information that might impact their product evaluations.”

But those who aren’t dieting don’t teach themselves to avoid foods based on their names and, “given that they are not focused on healthful eating, are more likely to dismiss cues that imply healthfulness, including name.”

In other words, sometimes a salad is really pretty much a plate of mac ‘n’ cheese.

The study was published online on April 12 in the Journal of Consumer Research


Photo by Rooey202


Cathy Noftz
Cathy Noftz6 years ago

~It really helps if you are aware of all this false advertising~One rule to follow is, control your portion{s}and beware exactly what you're going to be eating!~

Holy Lawrence
Holly Lawrence6 years ago

Thanks for the info - very helpful!

Jennifer C.
Past Member 6 years ago

Thanks for sharing.

Charles B.
Charles B6 years ago

Thanks Kristina!

Lika S.
Lika P6 years ago

Salad comes in different forms.

But seriously? There are people who don't know about the different types of salad and how some are better for you than others?

Petra Luna
Petra Luna6 years ago

It's all about the balance, and when you look for it, you can find it.

Christine S.
Christine S6 years ago

I have never understood calling macaroni and mayonnaise a "salad" anyway! People do need to stop playing games though- you know full well that bacon, croutons, cheese, etc. are high calorie foods- so don't pretend that you are eating a healthy salad if you pile all that junk on your wedge of iceberg lettuce!

Cynthia Mattera
Cynthia Mattera6 years ago

Most people will order a salad thinking they are eating a low calorie,healthy meal. Well, it was until they dumped cheese , bacon, eggs & a cup of blue cheese dressing on it. Now it's a 1,000 un-healthy meal!

Parvez Z.
Parvez Zuberi6 years ago

Healthy salad means only vegetables and for dressing only olive oil any thing other then that is unhealthy

Justina G.
Justina Gil6 years ago

You can tell that it isn't a very healthy choice from the ingredents but it still sounds pretty good (: