Salad bars are the latest craze. Just because its on the menu doesn’t mean that it’s a healthy option. Hiding within all the nutritional bounty are some pretty evil add ins.
Use this guide to build a better salad on your next visit to the salad bar:
#’s reflect calories per average serving
Let’s start with your base:
c Arugula: 28
c Iceberg: 6
c Mesclun: 35
c Romaine: 18
c Spinach: 26
While iceberg is the least caloric, spinach and romaine pack a higher nutritional bang despite their higher calorie counts.
Add Ins:
c Artichoke hearts: 20
c Asparagus: 8
c Avocado: 65
c Beans (varied): 105
c Beets: 20
c Broccoli: 20
c Butternut squash: 30
c Carrots: 30
c Celery: 8
c Corn: 60
c Cranberry: 95
c Cucumbers: 8
c Edamame: 75
c Eggplant: 40
c Grape Tomatoes: 20
c Green peppers: 10
c Hearst of palm: 20
c Lentils: 70
c Portabella mushroom: 15
c Radish: 8
c Red onions: 15
c Roasted red peppers: 25
c String beans: 15
c Sun dried tomatoes: 95
c White mushroom: 6
Aim to spend 100-150 calories on add ins by sticking with hearty, low calorie vegetables that pack a high nutritional buck. Remember: Colorful = Nutrient-ful!
Not all Proteins are created equal:
c Blue cheese: 165
 |
| Egg Whites = Protein Powerhouses |
c Cheddar: 160
c Egg whites: 20
c Feta: 100
c Goat cheese: 60
c Grilled chicken: 150
c Hardboiled egg: 85
c Hummus: 80
c Mozzarella: 115
c Parmesan: 100
c Tofu: 60
c Tuna (nonmayo): 75
Watch: cheese portions
Pile on: eggs whites
Toppings:
c Croutons: 120
c Crushed chips: 100
c Pumpkin seeds: 70
c Tortilla strips: 110
c Walnuts: 160
Steer clear of loading up on these crunchies. Choose seeds and nuts over fried bread (aka tortilla strips and croutons).
Dressings:
c Balsamic vinaigrette: 220 (SUPER SHOCKER!!)
c Balsamic Vinegar: 10
c Caesar: 150
c Olive oil: 240
c Ranch: 150
Safest bets: BYO, mustard or balsamic vinegar
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