Most salad bars have excellent food choices, but they're also filled with foods that may sabotage your attempt to lose weight or stay healthy. Not everything is low in calories, and many of the items are loaded with saturated fat and sodium you need to avoid. Survey the salad bar before making your selections. Focus on choosing healthy foods and leaving unhealthy, high-calorie items alone. Remember to include vitamin-packed fruits and vegetables, proteins and healthy carbohydrate foods.
Step 1
Peruse the vegetables and fruits. Start by filling your plate at least 2/3 full with fresh vegetables and fruits. Some of the best vegetables are spinach, dark leaf lettuce, mushrooms, bell peppers, broccoli, zucchini, cabbage, celery, carrots and cauliflower. For the best fruit selections, choose strawberries, blueberries, watermelon, cantaloupe, pineapple, peaches, kiwi and citrus slices.
Step 2
Add a serving of protein. This can be chicken, shrimp, tuna, lean ham or salmon. Other delicious and nutritious protein items are tofu, chick peas, kidney beans and other legumes. Low-fat cottage cheese is also an excellent choice. Nuts are packed with protein and add crunch and texture to a salad. Some salad bars offer chopped or sliced boiled eggs that are loaded with healthy protein. Go light on the cheeses.
Step 3
Pick toppings carefully. Look for fresh dressings that are good for your heart. Olive oil and canola oil are good, basic foundations for the dressing. Add some vinegar and seasonings for a heart-healthy salad. Sprinkle sunflower or pumpkin seeds over the salad for even more nutrition that won't sabotage your diet.
Step 4
Include healthy carbohydrates that provide energy and fiber you need for good health. They also will give you a feeling of being full. Look for potatoes, brown rice and whole-grain breads. Consume only a small portion of carbohydrates, because a little bit gives you all you need in a single meal.
Step 5
Avoid croutons, which are generally made with processed bread and unnecessary fats. High-fat cheeses and creamy salad dressings tend to be filled with saturated fats. Stay away from coleslaw, pasta salads and potato salads that are filled with fats and other ingredients that aren't healthy. Some salad bars also offer muffins and breads that have unhealthy ingredients.
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