Strategies for Salad Bar Survival. 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 1,0. 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. Vegetable Smoothie. Artichoke Hearts.

Bean Sprouts. Bell Pepper. Carrot, shredded.

Cauliflower. Olives, ripe. Trace. Fruits. Fruit Cocktail, canned in juice. Mandarin Oranges, in juice. Melon, fresh. Peaches, canned in juice. Pineapple, canned in juice.

Strawberries, fresh. Beans, Nuts, Seeds. Kidney Beans. Sunflower Seeds. Meat, Poultry, Fish, Eggs. Eggs, chopped. Ham, chopped.

Tuna, canned in water. Cheese, Dairy. Cottage Cheese, creamed. Cottage Cheese, 1% low fat. Cheddar Cheese. Mozzarella Cheese. Parmesan Cheese. Chow Mein Noodles. Mixed Salads. Macaroni Salad. Potato Salad. Three Bean Salad.

Blue Cheese. Italian, low calorie. Lemon Juice. Oil and Vinegar.

Iron in the Vegan Diet. by Reed Mangels, PhD, RD From Simply Vegan 5th Edition. Summary. Dried beans and dark green leafy vegetables are especially good sources of. Prepare the vegetables. First, wash 2 cups of carrots, 1 medium onion, 1 clove of garlic, one ginger root, and 1 cup of bean sprouts. Then, dice the carrots and.

1. The salad bar can be filled with dangerous landmines, ready to blow your calorie intake to smithereens! Take the safe path and apply these strategies to avoid salad.
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5. Cup brown rice • 1 cup steamed green beans topped with 1 Tbsp chopped nuts • 1 cup melon cubes • 1 cup all-bean chili topped with 2 Tbsp.