The following question was submitted for discussion on this week's blog post: "We have a large salad bar at the work cafeteria that I would like to take advantage of for lunch (especially during the summer). I'm trying to lose weight and control blood sugar. Could you give me some tips on what to choose and what to steer clear on at the salad bar?"
Salad bars can offer limitless combinations of healthy combinations, however there are always a few items available that can sabotage your good intentions. Here are some tips in making the best choices when choosing from the salad bar.
1. Choose a small plate. Remember you can go back for seconds and you'll be less likely to heap food on your plate. Wait between 10-15 minutes before going back for seconds as it takes time for the brain to signal to your stomach that you are full. Chew your food slowly - savor each bite. Again, you'll be less likely to overeat (and your entree hasn't even arrived yet).
2. Steer clear of mayo-laden salads and salads drowning in dressing (i.e. potato salad, macaroni salad, carrot-raisin, cole slaw). Mayo adds extra fat and calories better left for your meal. Salads already dressed don't allow you to control how much. There are better choices on the salad bar.
3. Avoid pasta salads. These salads may taste good but they won't keep you full for long. Choose vegetable based salads where you can control the dressing and toppings. Choose beans, chickpeas, or legumes for protein and complex carbohydrate which will keep you satisfied. If available, take a spoonful of hummus for a protein boost.
4. Watch portion sizes when choosing items such as olives, corn, and sunflower seeds. Although healthy - they can add alot of extra calories quickly when piled on.
5. Choose items such as lettuce (the darker green, the better), spinach or other leafy greens, tomato, green/red peppers, carrots, cucumber, mushrooms, onions, cauliflower, broccoli, squash,... just to name a few. These nutrient-dense items are full of vitamins, minerals, and fiber.
6. "Dress for Success". If you want to use salad dressing, choose a oil/vinegar based dressing. Dip, don't pour. Put it in a dish on the side and dip the tines of your fork in it. This way you can get the taste of the dressing without alot of extra calories and fat.
7. Steer clear of bacon bits and croutons. These items are usually full of fat and calories. Remember, croutons are just small pieces of bread that have been drizzled with oil or butter prior to toasting. Bacon bits are just that.... bacon. Avoid dried fruit which is high in sugar. Instead choose fresh fruit such as mandarin orange pieces or pineapple chunks that will add texture and nutrients. *Note: the juices from the fruit add flavor as would a dressing!
8. Skip the gelatin salads that are full of cream cheese or whipped cream. Just because an item is on a salad bar doesn't mean it can't be dessert. These items contain unnecessary saturated fats and cholesterol. Better choices are fresh melon (honeydew, cantaloupe, pineapple, etc. as long as they are sitting in their own juices and not heavy syrup).
9. If you choose cottage cheese from the salad bar, ask if it is fat free, 1%, or 2%. Avoid if not fat free or 1% and serve yourself no more than 1/2 cup to keep calories and fat to a minimum. If you prefer and it is available, choose a hard-boiled egg.
10. Skip the cheddar cheese cubes and shredded cheeses. Best to avoid the excess sodium and you don't know if it is low fat. Save your calories and fat allowance for your meal.
When at salad bar, take a moment to look over the selection before you start preparing your plate
so you can have healthy choices in mind beforehand. When putting together your salad, pile up a large amount of leafy greens right away. Try to take up more than 1/2 your plate with greens, so you'll have less room for high-cal items.
