Trim Down Tip

Navigating the Salad Bar 


You are at work and trying to decide if you should just grab a slice of pizza, the special meal of the day or be healthy and choose the salad bar.  But choosing the salad bar is just the first step in making your meal nutritious and delicious.  I swear the people that make up the salad bar try really hard to force you to make bad choices.  Follow this simple guide and you will be all set!


1.  Choose your lettuce wisely:  If you have a choice, stick with the dark, leafy greens (think spinach, romaine, arugula).  Iceburg lettuce, although healthy, is made almost entirely of water and doesn't contain as many nutrients as the darker varieties.


2.  Load up on vegetables:  You can't go wrong when it comes to fresh veggies.  Tomatoes, cucumbers, pea pods, peppers--the list goes on and on.  They are the perfect way to bulk up your salad without adding loads of calories.  Just be sure to avoid adding too many veggies that are marinated in oils--the calories add up a lot faster. 


3.  A little bit of cheese:  Cheese is not the enemy.  In fact--it's a great way to add protein to your salad.  But when I say a just a little--I mean it!  A cube of feta cheese has 45 calories--crumble up one or two and you will have plenty of flavor.  In contrast, just a half cup of shredded cheese can have over 200 calories.  Talk about sabotaging your diet.  


4.  Avoid the croutons - They may seem innocent but croutons are often cooked in butter and loaded with saturated fat.  The same goes for the crispy noodles and bacon bits.  I know--the salad sounds like a total bummer by now--but why bother eating a salad if you are just going to load it up with unhealthy toppings.  Instead sprinkle a few nuts or some chickpeas or beans to add protein, fiber and added taste.


5.  Do add protein - Like I said above, protein is a great addition to your salad.  If grilled chicken or fish is available--choose it!  Shrimp is a great low calorie and yummy addition to a salad.  Adding protein will help keep you feeling fuller longer and hopefully stop you from heading to the vending machine for a mid-afternoon snack.  


Lastly--check out my previous entry on salad dressing to top off your salad.  Sit down and enjoy your meal!




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Email me at nicolesilva@weightthatsit.com