Swap It: Restaurant Salads (Aired on Breakfast TV Mon, Dec.13)

When we go to restaurants, we think that salads are usually a better option. But not all salads are equal when it comes to their nutrition qualities. Here, I review 3 restaurants and better salad option at each: Jack Astors, Pickle Barrel and Freshii

Jack Astor's
	Asian Grilled Salmon Salad with sesame dressing. Fresh Jail Island salmon, grilled and butter-brushed, served on mixed greens with grape tomatoes and cucumbers, drizzled with sesame dressing. Topped with bean sprouts, Goat cheese, spicy pecans and toasted sesame seeds. This salad will cost you 755 calories, 50 g fat, 11 gm saturated fat, 1064 mg sodium
	It is also equivalent to 6 Fajitas in fat!
SWAP IT
	California chicken salad with blackberry balsamic dressing. This salad includes a marinated grilled fresh chicken breast and hot house tomatoes, served on mixed greens, then drizzled with balsamic dressing. Topped with fresh basil, toasted pine nuts and a balsamic glaze. This salad is only 264 calories, 8 gm fat, 500 mg sodium

Pickle Barrel
	Freddy’s Tuna Salad A scoop of solid white albacore tuna salad, lettuce, alfalfa sprouts, hard-boiled eggs, fresh tomatoes and tortilla crisp served with our own honey-mustard dressing. This salad will cost you 1060 calories, 70 gm fat, 11 gm saturated fat, 1560 mg sodium
	It is also equivalent to 6 pizza pizza slices in calories!
SWAP IT
	Chinese Chicken Salad Sliced seasoned chicken breast, rice noodles, lettuce, green onions, almonds, crisp wontons, mandarin oranges and sesame seeds, tossed in our special Chinese plum dressing. This salad is only 660 calories, 25 gm fat , 5 gm saturated fat, 760 mg sodium

Freshii (Do it yourself Salads)
	Romaine lettuce, corn, edamame, croutons, tomatoes, buffalo chicken, cheddar cheese, avocado, dried cranberries, olives, walnuts and extra ranch dressing 1111 calories, 84 gm fat, 20 gm saturated fat, 1793 mg sodium
	This salad is equivalent to 5 subs in calories!
SWAP IT
	Romaine, carrots, broccoli, mandarin oranges, edamame, tomatoes, mushrooms, beets, all natural chicken, goat cheese, strawberries, dried cranberries, sundried tomatoes and regular serving low fat ranch dressing. 486 calories, 16 gm fat, 2 gm saturated fat, 932 mg sodium

The Keg
	Santa Fe Salad Lettuce, corn, black beans, cheese and ranch dressing topped with tomatoes and crispy chips. Spicy Coated Strips or Spicy Grilled Chicken 939 calories, 48 gm fat, 8 gm saturated fat, 2300 mg sodium
	This salad is equivalent to a whole bowl of fish chips in sodium!
SWAP IT
	Grilled Chicken Caesar Classic Caesar with sliced grilled chicken topped with tomato basil salsa. 678 calories, 31 gm fat, 5 gm saturated fat, 1184 mg sodium