Most of us think of salad as a very healthy start to a meal or even as a whole healthy meal itself (with a little protein added) - and it can be part of a healthy eating plan as long as it is done wisely. However, there are some very fattening secrets lurking at the salad bar that you need to be aware of.
Pre-made creamy salads (such as cole slaw, macroni or potato salad) can contain a lot of fat from the added oil and\or mayo.
Two tablespoons is a serving of dressing, and can contain 160 calories and 16 grams of fat. Most people to not add ONLY 2 Tbls. so the calories and fat content can quickly add up. Choose lower fat dressings when available or try a splash of seasoned vinegar, or even bring a small container of your own low fat\lower calorie dressing with you. (NOTE: “reduced fat” is only 25% less fat than the original, so it still is not Low-Fat.)
Topping such as cheese, nuts, olives, seeds, bacon, croutons and fried chow mein noodles can add a lot of fat and calories very quickly. Some choices, like avocado slices, olives and nuts are good choices and can provide needed “good” fats and protein to your plate - but keep the sprinkle small.
Soup can be a nice addition with your salad, just be sure to choose broth or vegetable based rather than creamy based soups.
Go for a variety of fruits and vegetables for a whole array of nutritional value (i.e. vitamins A, C, K, folic acid & fiber, among other vitamins and minerals). Start with the lettuce—a mix of darker greens is more nutritious then just icebery (i.e. spinach or Romaine). Then add more colors - reds, oranges, yellows, purples and different shades of greens with other vegetables and legumes.
Protein choices that are best include beans (adding more B-vitamins and high-fiber), hard boiled egg whites, lean turkey, crabmeat, salmon and shrimp.
Try using a smaller plate to build your salad on - it will look full and psychologically more satisfying than a larger plate with just a few items on it.
Salad bars can also be a convenient quick start to homemade soups or stir-fries at home - some good choices are a variety of pre-cut peppers, broccoli, cauliflower, tomatoes, beans, onions, mushrooms, etc, to decrease the prep time at home.
If you found this post useful, you might also enjoy Smoothies, good or evil?
Selection of FAT FREE Salad Dressings
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STUMBLE!
October 24th, 2007 at 5:50 am
1
john wrote…
I have been making chopped salads at home (cucumber, mushroom, tomato, green onion, radishes, little lettuce) - seasoned with salt and pepper only. Sometimes I throw in a splash of balsalmic, but it isn’t neccessary. I have found that when you had a nice mix of veggies that dressing isn’t needed.
October 24th, 2007 at 10:26 am
2
Crabby Mcslacker wrote…
I’m always amazed to see what people will put on their salads at a salad bar and think they’re being “healthy.”
A tiny bit of iceberg lettuce drowned in high fat dressing covered with cheese and bacon bits and croutons etc.
Sad to see people fooling themselves like that.
October 24th, 2007 at 4:18 pm
3
Lady Rose wrote…
It really is amazing what folks put on their plate at the salad bar and because they think it was healthy - they indulge in a huge dessert too.