This is true!

When someone tells me “But I eat salads all the time,” I always ask what’s included in the salads. The issue is with additives like dressing and croutons. We tend to forget how high in fat and calories those are when they top a fresh bed of healthy vegetables. Your best bet is to make your own versions with fresh and healthy ingredients. 

Dressing: Use oil spray, seasoning, and lemon.

Croutons: Oil spray a slice of whole wheat bread, sprinkle with seasoning, toast well, then break into pieces over your salad.