Strategies for Salad Bar Survival

Not Every Salad is Diet-Friendly

-- By Becky Hand, Licensed & Registered Dietitian

The infamous salad bar, available everywhere from work cafeterias to family restaurants, can round out a meal with a wholesome side dish, or be a meal all by itself. What could be more healthy and nutritious? Those vegetables and fruits can be loaded with a variety of nutrients, including beta-carotene, vitamins A and C, potassium, folic acid and fiber. However, the salad bar can also be filled with dangerous landmines, ready to blow your calorie intake to smithereens! In fact, if you’re not careful, you can innocently fill that salad plate with items that add up to over 1,000 calories—more than a burger and fries or a steak and potato dinner! Take the safe path and apply these strategies to avoid salad bar traps:

• Use a smaller plate; limit the number of trips you make.
• Start with the nutrient-rich dark green, leafy vegetables, such as spinach, romaine, and endive.
• Fill up your plate with vegetables like lettuce, cucumbers, peppers, broccoli and tomatoes.
• Power on the protein with legumes, beans, lean meat, turkey, and crabmeat.
• Take only a small taste of the high-fat food items such as pasta salad, potato salad, macaroni salad, and coleslaw.
• Go easy on extras like croutons, chow mein noodles, crackers, nuts, seeds, crumbled bacon, and shredded cheeses.
• Dress your salad for success with 2 tablespoons of a low-calorie or light salad dressing, OR only 1 tablespoon of regular salad dressing. For a new taste twist try a splash of flavored vinegar.
• If the salad bar contains soups, go for a broth-based version over a cream-style selection.
• Allow only a small taste of the whipped topping-jello-fruit combinations.
• For dessert, return to the salad bar for a small plate of fruit topped with a little yogurt or cottage cheese.

Use the following guide to chart your course while maneuvering through your next salad bar excursion:  Salad Bar Guide

Food	Amount	Calories	Fat Grams
Vegetables
Artichoke Hearts	1/4 Cup	20	Trace
Avocado	1/4 Cup	75	8
Bean Sprouts	1/4 Cup	8	Trace
Beets	1/4 Cup	15	0
Bell Pepper	2 Tbsp	3	Trace
Broccoli	1/4 Cup	6	Trace
Carrot, shredded	1/4 Cup	15	Trace
Cauliflower	1/4 Cup	6	Trace
Cucumber	1/4 Cup	4	Trace
Green Peas	2 Tbsp	30	Trace
Lettuce	1 Cup	10	Trace
Mushrooms	1/4 Cup	5	Trace
Olives, ripe	2 Tbsp	30	4
Radishes	2 Tbsp	2	Trace
Spinach	1 Cup	10	Trace
Tomato	1/4 Cup	15	Trace
Fruits
Fruit ****tail, canned in juice	1/4 Cup	35	0
Mandarin Oranges, in juice	1/4 Cup	25	0
Melon, fresh	1/4 Cup	15	0
Peaches, canned in juice	1/4 Cup	25	0
Pineapple, canned in juice	1/4 Cup	35	0
Raisins	2 Tbsp	60	0
Strawberries, fresh	1/4 Cup	10	0
Beans, Nuts, Seeds
Chickpeas	1/4 Cup	40	< 1
Kidney Beans	1/4 Cup	55	Trace
Sunflower Seeds	1 Tbsp	80	7
Meat, Poultry, Fish, Eggs
Eggs, chopped	2 Tbsp	25	2
Ham, chopped	1 oz	35	1
Shrimp	1 oz	30	< 1
Turkey	1 oz	35	< 1
Tuna, canned in water	1 oz	35	< 1
Cheese, Dairy
Cottage Cheese, creamed	1/4 Cup	60	3
Cottage Cheese, 1% low fat	1/4 Cup	40	< 1
Cheddar Cheese	2 Tbsp	55	5
Mozzarella Cheese	2 Tbsp	40	4
Parmesan Cheese	2 Tbsp	45	3
Others
Chow Mein Noodles	1 Tbsp	50	2
Croutons	1/4 Cup	27	4
Bacon Bits	1 Tbsp	25	2
Mixed Salads
Cole Slaw	1/4 Cup	45	5
Macaroni Salad	1/4 Cup	100	10
Potato Salad	1/4 Cup	100	10
Tuna Salad	1/4 Cup	190	10
Three Bean Salad	1/4 Cup	60	0
Dressings
Blue Cheese	2 Tbsp	155	15
Italian	2 Tbsp	160	15
French	2 Tbsp	135	15
Italian, low calorie	2 Tbsp	15	0
Lemon Juice	2 Tbsp	8	0
Oil and Vinegar	2 Tbsp	100	8
1000 Island	2 Tbsp	120	10
Vinegar	2 Tbsp	4	0