Salads. You think fresh lettuce, crunchy peppers, juicy tomatoes. But starchy pasta, oily noodles, creamy dressing and deep-fried croutons often go hand in hand with our seemingly healthy choice.

So we hit the supermarket fridges to find salads you might be likely to pick up for a midweek lunch. And nutritionist Paula Mee was on hand to help us decipher just how healthy our choices are. Let’s start with what you should be avoiding before considering those to enjoy.

TESCO

Chicken pasta (€2.25)

This tomato salad was found in the convenience section beside the sandwiches, so presumably it was intended for lunch, yet it seems to be lacking in anything but pasta.

Paula says, “It’s labelled a salad – but where are the vegetables? It lists sweetcorn and green peppers, but you can barely see them. Also I’ve counted over 50 ingredients in the nutritional information.

“They do have to list the contents of the dressing, but really is this number of ingredients necessary when it’s a pasta salad with some chicken and sweetcorn?

“It’s 33g of carbohydrates, which is substantial, and it’s coming in at 300 calories but it’s small. I would definitely not be satisfied after it. Unfortunately, the balance you need in your daily diet is not there.

DUNNES STORES

Traditional ham and egg salad (€3.50)

This is as close to a traditional Irish salad as you can get. However, Paula says this really isn’t the best choice. “It’s 429 calories and with ham, cheese and egg – more of a protein box than a salad. What’s really bringing it down is the coleslaw, which is more mayonnaise than it is vegetables. You can see the liquid swimming at the bottom and the slice of ham looks quite processed. It’s only 3g of fibre and you would expect more from a healthy salad.”

SuperValu

Caesar salad with bacon (€3.29)

The traditional Caesar salad. Paula says, “On first look there is a lot of green, which is great and will definitely get the attention of the consumer – but look closer. It comes with parmesan, which is a high-fat cheese; bacon, which is high in salt; croutons; and a creamy dressing – meaning you’re not getting a lot of nutrition.

“It’s meant for two and comes in at 182 calories each, which is quite low. However, it has 2.4g of saturated fat, which is quite high, and your fibre is only coming in at 1.6g. Also you have 5.4g of protein, which is low – especially when you compare it to 24g in the avocado salad from Marks & Spencer. Remember: protein and fibre are your best friends to fill you up when you are watching your weight. So although its only 182 calories, will it leave you hungry by early afternoon?”

Marks & Spencer

Basil chicken with a creamy tomato pasta salad (€4.90)

“This is 377 calories, so it’s labelled as low in fat. It also has 22g of protein, which is good for a salad and it is a fine source of fibre,” explains Paula. “But there is also 11.4g of sugar, which is quite a lot. That’s equivalent to the amount in an apple, but it’s not natural. It’s very creamy, with a lot of crème fraiche, and although you can see a bit of green in the salad with the basil, it’s mostly pasta.”

Dunnes Stores

Sweet Chilli Chicken Noodle Salad (€3.50)

“This is a salad I like to see. Personally, I like when the dry ingredients are separate from the sauce. Then it’s up to you to control your portion. It’s fresh tasting when you get into it, and I can see lots of greens, crunchy peppers and it has 100% Irish chicken. Also, the addition of the sweet chilli and pomegranate is a welcome change to all those creamy dressings. Calorie wise, you’re looking at 369, which is actually less than the Marks & Spencer basil chicken, but without all the low-fat claims attached, so it really is worth checking out the calories for yourself.”

Marks & Spencer

Amazing avocado and feta with a mint and crème fraiche dressing (€5.79)

“What we have here is avocado, which is a superfood. It’s also got rocket and quinoa, which is a high-protein grain – much better for you and more filling than pastas or noodles. So with 10.6g of fibre and 24g of protein, this is definitely going to keep you full for longer.

“However, Marks & Spencer have the colour coding on their labels and the fat, saturates and salt are in the red. Altogether this salad is 538 calories, which is a lot more than some others. It is worth noting that this is a substantial portion – so perhaps you could have it over two days.

“The total fat is 28g, 7.7g of which is saturate, but the crème fraiche dressing is definitely contributing to that, so take it easy when adding it. This is a good example of a salad that is not as low-calorie as you would think – but given the mix of ingredients, nutritionally, it is a good option.”

Aldi

Salmon with fennel coleslaw, mixed leaves, grapefruit and orange with a citrus dressing (€2.79)

“This fennel coleslaw makes a nice change, and it also has a good amount of mixed leaves – and I love the citrus dressing. Yes it’s got salmon but, to be honest, it’s quite small and not very vibrant looking. It’s got 9.8g of fat, but a lot of that is polyunsaturated fats coming from the salmon, so it’s got a good fat profile. Plus it’s coming in at 270 calories and would definitely be more filling than the chicken pasta from Tesco. It could do with a little more work on its presentation to make it more appealing looking, though.”

Marks & Spencer

Crayfish and mango salad with a coconut and chilli dressing (€5.79)

This is a salad I often pick up for lunch when I’m on the go and, nutritionally, it’s a good option: full of selenium from the fish and high on taste. At 446 calories, it is higher than others, but considering that you would have this as your lunch with maybe a piece of fruit, it would be fine.

“Protein is good, at 15.6g – not as good as the avocado salad, but much better than some of the others. It’s 24% of your daily salt intake, but it’s one of your three main meals in the day, so you could easily stay within the recommended daily allowance. Tasty and satisfying.”

Aldi

Feta, beetroot, green lentil salad, mixed leaves, orange and cranberry dressing (€2.79)

I really like this salad from Aldi, which comes in at 374 calories and packs a lot in. The spinach is lovely and fresh, there is a nice portion of lentils and a few cubes of feta, which is a low-calorie cheese. Also the beetroot is very visual and the dressing is fruity, not creamy or oily.

“It’s a substantial lunch that will leave you fuller for longer. Also you’re not filling up on cheap, white carbs. Your protein is coming from your lentils. Your fibre is also coming in at 16.5g, which is over five times the amount found in the Dunnes Stores Ham salad. This is definitely one of my favourite options.”

In other news

Deliveroo Delivers Alcohol

Deliveroo has taken the capital by storm with its food delivery service, not just delivering food from fast food outlets but from some of the best restaurants in the capital.

Last week, they added to the service, allowing customers to order their favourite craft beers and wines. Alcohol merchants will be provided with a tablet on which orders can be processed through the Deliveroo app.

Then nearby riders will collect the order from staff and deliver the order to customers, in an average of 20 minutes.

Deliveroo are growing their alcohol partners over the coming months across Galway, Cork, Limerick and Belfast. What do you think of this move? A convenient treat or high-speed delivery to increased drinking in the home?

GloHealth Benefits for Fertility Issues

GloHealth has introduced a number of new updates on a range of plans and is now the only insurance company in Ireland to offer benefits for couples with fertility issues.

With one in 10 Irish couples having problems conceiving and over 14,000 Irish couples experiencing a miscarriage each year, GloHealth is now offering €50 cash back on AMH fertility testing (Anti-Mullerian Hormone), which helps assess fertility levels and the chances of conceiving, as well as €50 cashback on two sessions of miscarriage counselling.

Given the crippling costs that couples with fertility issues can face, it isn’t a lot but it is a start.

For members with children, GloHealth is also introducing a €50 contribution for the Meningitis B vaccine as well as some additional benefits to their sports cover.