"Just because [a dish] has the word 'salad' in it, doesn't mean it's automatically healthy," warns Zannat Reza, a registered dietitian based in Toronto. That's especially true of restaurant salads, some of which come in giant-size servings that pack a hefty calorie punch. Take Taco Bell's Fiesta Taco Salad, which contains 820 calories and 1,740 milligrams of sodium; or Wendy's Chicken BLT Salad with croutons and honey Dijon dressing, with 790 calories and 1,665 milligrams of sodium.

"To put this in perspective, lunch should be around 400 to 500 calories and you only need 1,500 milligrams of sodium a day," says Reza.

But don't think of giving up on your favourite veggie-packed meal—just watch your portion size and cut back on the calorie-packed extras such as crunchy noodles and heavy dressings. Whenever possible, order dressing on the side so you can add a reasonable amount, and make salads at home so you know exactly what you're eating.

Click here for sensational salad ideas.