Trying to lose weight? Or just eat healthier? When you're eating out, the salad bar is your best bet, right? Maybe not. If you're not careful, you could end up with over 1,000 calories on that 'healthy' plate.
Try these helpful strategies to avoid a weighty disaster:
*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.
*Pile on the protein with legumes, beans, lean meat, turkey, and crabmeat.
*Take just 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 with 2 tablespoons of a low-calorie or light salad dressing, OR only 1 tablespoon of regular salad dressing. Or try a splash of flavored vinegar.
*If the salad bar contains soups, choose a broth-based version over a cream-style selection.
*Allow yourself just 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.
| 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 |
| Letttuce | 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 cocktail, 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 | 15 | <1 |
| Croutons | 1/4 Cup | 27 | 4 |
| Bacon Bits | 1 Tbsp | 25 | 2 |
| --- | |||
| MIXED SALADS | |||
| Cole Slaw | 1/4 Cup | 45 | 4 |
| 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 |
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