If your goal is to eat healthy and your thinking of having the salad bar rather than ordering from the menu, first think about what’s offered at the salad bar. Unless you make careful choices, you could end up with a plateful of calories. For tasty, yet healthy salad options, look for the following:

1) Plentiful fresh greens. Lettuce or fresh spinach is generally the foundation of a healthy salad.

2) Fresh fruit and vegetables. Pile on a colorful array, such as tomatoes, carrots, broccoli, cucumbers, beets, radish, bell peppers, pineapple, cantaloupe, watermelon, grapes, and strawberries.

3) Healthy dressings: Look for fat free or low-fat, low calorie dressings. Flavored vinegar—try red wine and others mixed with a small amount of extra virgin olive oil is another option, as well as herb, and pepper or other available seasonings. Take your dressing on the side, dipping your fork into the salad, to limit how much dressing you use. A squeeze of lemon can add fat free flavor.

4) Lean protein and fiber—Chickpeas, red beans and peas help you to feel full. When it comes to the high-fat ingredients such as cheese, chopped eggs, bacon bits, sun flower seeds, buttery croutons, pasta and potato salads, take a very small amount.

Taken from Mayo Clinic Health Letter May 2010

Vera McCormick R.N.
A Parish Nurse