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As you know, a seemingly innocent salad can contain silly amounts of fat and calories. Here's HG's foolproof Salad Bar Survival Guide. Now there's no excuse for downing a salad that has 1,000 calories...
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Green-Light Grazing
Go absolutely wild with these super salad starters!
Salad Greens (Romaine, Iceberg, Spring Mix, Etc.) - 3 cups = 25 calories, <0.5g fat, 3g fiber
Tomatoes - 1/2 cup = 15 calories, <0.5g fat, 1g fiber
Cucumbers - 1/2 cup = 8 calories, 0g fat, <0.5g fiber
Mushrooms - 1/2 cup = 8 calories, 0g fat, <0.5g fiber
Pepper Strips - 1/2 cup = 12 calories, 0g fat, 1g fiber
Pepperoncinis, Jalapenos, Sweet Peppers - 1/4 cup = 10 calories, <0.5g fat, 0.5g fiber
Alfalfa Sprouts - 1/2 cup = 5 calories, 0g fat, <0.5g fiber
Salsa - 1/4 cup = 25 calories, <0.5g fat, 1g fiber
Vinegar (Red Wine, Balsamic, Etc.) - 2 tbsp. = 15 calories, 0g fat, 0g fiber
Fat-Free, Reduced Calorie Dressings - 2 tbsp. = 40 calories, <0.5g fat, 0g fiber |
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| Approach With Caution
Watch your portion size with the following…
Beans (Garbanzo, Kidney, Black, Etc.) - 1/4 cup = 60 calories, 0.5g fat, 2.5g fiber
Corn Niblets - 1/4 cup = 40 calories, <0.5g fat, 1g fiber
Olives - 2 tbsp. = 30 calories, 2.5g fat, 0g fiber
Imitation Bacon Bits - 2 tbsp. = 40 calories, 1.5g fat, 0.5g fiber
Chopped Egg - 1/4 cup = 55 calories, 4g fat, 0g fiber
Plain Chunk Tuna or Chicken (no Mayo) - 1/2 cup = 110 calories, 1 - 3g fat, 0g fiber |
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Steer Clear (Or Use VERY Sparingly!)
These items can quickly crash a produce party!
Croutons - 1/2 cup = 75 calories, 3g fat, 0.5g fiber
Tortilla Strips/ Fried Noodles - 1/3 cup = 100 calories, 5g fat, 0.5g fiber
Real Crumbled Bacon - 1/4 cup = 70 calories, 5g fat, 0g fiber
Tuna or Chicken Salad with Mayo - 1/2 cup = 250 calories, 20g fat, 0g fiber
Sunflower Seeds - 2 tbsp. = 100 calories, 9g fat, 2g fiber
Full-Fat Cheeses - 1/4 cup = 100 calories, 8g fat, 0g fiber
Dried Fruit - 1/4 cup = 100 calories, <0.5g fat, 1g fiber
Full-Fat Dressings - 2 tbsp. = 130 calories, 15g fat, <0.5g fiber
Candied Nuts - 2 tbsp. = 120 calories, 12g fat, 1g fiber
Potato Salad - 1/2 cup = 200 calories, 12g fat, 1.5g fiber
Pasta Salad - 1/2 cup = 200 calories, 11g fat, 1g fiber
Oil-Marinated Veggies - 1/3 cup = 100 calories, 10g fat, 2g fiber |
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| More Salad Bar Tips 'n Tricks...
* Always start with the items on the "Green-Light Grazing" list, then hit up the "Approach With Caution" one, and finally (if you really need to) visit the "Steer Clear" section. Fill your plate mostly with items on the first list and with a just a few from the second and third.
* Watch out for low-fat dressings -- they're a total mystery and can contain tons of calories and fat grams.
* See if the restaurant's individual nutritional stats are available. One of our favorite salad places, Souplantation/Sweet Tomatoes has specific nutritionals available online and IN STORE for every single item on their buffet, including pre-made salads and salad dressings. That ROCKS!
* Pair a trip to the salad bar with a plain baked potato (add salsa from the salad bar), a broth-based or tomato-based soup, or a shrimp cocktail appetizer. Now you have a meal!
* Ooooh -- we found even more nutritionals online! Fresh Choice, Souper Salad, Old Country/Hometown/Country Buffet and Golden Corral...Yay! |
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HG Heads Up: All of the nutritional breakdowns provided here are approximate values based on averages. Exact numbers may vary at each restaurant. |
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CHEW ON THIS:
Today, April 19th, is National Garlic Day. Studies show that garlic can often kill bacteria and help your body protect itself from viruses and infections. Also, garlic is rich in antioxidants that can boost the body's immune system and may even help prevent certain cancers. Sounds like the bad breath may be worth it. |
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