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Niche Topics ( Health and Fitness) is dedicated to help you lead a happy and healthy
life. We provide the latest updates on nutrition, dieting, exercise, fitness, home
remedies and natural cures for common illnesses, and other health-
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5 Non Diet Tricks to Drop Pounds Fast
Does Eating Nuts Make You Fat?
10 Sneaky Ways to Fit Exercise into Your Day
Is Your Boyfriend Making You Fat?
By Peter Reyes
I wonder how many of you guys can relate to this. You take your girlfriend out for
a nice meal, she tells you she is not hungry, on diet, blah blah blah and feeling
virtuous, she asked for a Southern Cobb salad without dressing. Mind you, that’s
a salad with an jaw-
Many dieters automatically think that eating salad is a no-
Use these healthy salad bar choices to help you navigate your way through the salad bar safely without breaking your calorie bank for the day.
What Is Healthy to Eat at the Salad Bar?
1. To begin, eat lots of fresh vegetables along with legumes and remember go for color to provide your body with a wide range of nutrients. Fill your plate with leaf lettuce, spinach, carrots, celery, mushrooms and sweet peppers. Broccoli, cauliflower, cabbage, zucchini, tomatoes, kidney beans and chickpeas are great options as well.
If you see iceberg lettuce and romaine lettuce, choose romaine. Iceberg consists mostly water and doesn’t provide the same nutritional benefits. Dark colored veggies contain much more Vitamin A and C, calcium and iron. Kale, spinach, watercress, and arugula are other good choices to pick.
2. Stay away from unhealthy high sodium food items including soups. Salt retains water and makes you feel bloated. In addition, many salted food items may contain monosodium glutamate (MSG), which is a notorious excitotoxin that causes you to overeat.
3. Avoid or limit yourself to one tablespoon (at most) of fat salad dressing such as regular Italian, French or Blue Cheese dressing.
Opt for olive oil, salsa, lemon juice, red wine vinegar or balsamic vinegar instead.
4. Croutons are usually drizzled with butter so that they stay crunchy, thus they may contain a fair bit of fat. I suggest you skip salad toppings such as croutons or bacon bits altogether.
Or, just take a small handful of seeds and nuts. Walnuts, sunflower seeds and sesame
seeds are high in polyunsaturated fats, which are desirable because they have a cholesterol-
5. Limit the serving size or skip prepared food items like pasta salad, potato salad, three bean salad and marinated vegetables. These foods usually contain oil or mayonnaise, and hence are high in calories and fat. Do you know that a tablespoon of mayo has 100 calories?
Also, be cautious of gelatin items made with cream cheese and whipped cream, which contain both saturated fat and cholesterol.
6. Hot may not be a figure-
Therefore, your safest bet is to skip on those items and if you like some extra protein to go with your salad, choose grilled chicken breast, turkey, plain tuna, beans, tofu or eggs instead.
7. If you want a bowl of soup, choose only the vegetable broth based soups because creamy or beef based soups tend to be higher in fat.
8. For dessert, always go for fresh fruits. Sure, ice creams, pastries, cakes and puddings are delicious but they are high in saturated fat.
9. Last but very important tip for eating healthy at salad bars is always eat slowly. Put your fork down between each bite. It takes approximately 20 minutes for your brain to know that you’re full and also help you avoid mindless eating.
It’s not really that difficult to eat healthy at salad bars. With these healthy salad bar items in mind, I’m sure you’ll leave the salad bar satisfied and smiling!
How to Eat Healthy at the Salad Bar
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Find out how your favorite Chinese restaurant or takeaway dishes rank on the nutrition scale.
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