When we hear the word "salad" we generally think we're doing the right thing by choosing it to eat.  Since the average American eats out four times a week and salads are now on most menus, more times than not, we think we are being good by ordering the salad.  We think it is the best selection for our health and waistline, but unless it is made with fresh, dark greens and free from artery-clogging cheese or dressing, the decision may not be so simple.  Most of the calorie counts are given without the dressings, which are often extremely calorie-laden.  It doesn't mean you have to go without the rich flavor of dressing all together--simply ask for the dressing on the side and go easy when you drizzle it on.  The problem here is you may be tempted to keep drizzling until it is gone.  An idea is to carry your own oil and balsamic vinegar and eat HALF of the portion served.  So, if a salad is 1000 calories or more, you're only eating 500 calories.  Even if you're not eating nearly a day's worth of calories with your restaurant salad, there's nothing better than getting creative with your salad bowl home.  Mixing a good quality oil for homemade dressings and mixing in fresh fruit juice is a creative idea.  You can also swap out may for low-fat yogurt or spicy mustard or chili can add a brand new flavor--no dressing needed.  The worst two salads are Chili's Grilled BBQ Chicken Salad and Chili's Quesadilla Explosion Salad (1400 calories). The best salad is On the Border's Citrus Chipotle Chicken Salad, with Mango Citrus Vinaigrette at only 290 calories.  At that rate, you can eat the whole salad.  When in doubt, eat greens, stay away from any cheese or croutons and again, watch the dressing.