Nutrition
Salad bars can be a convenient and healthy alternative for lunch or dinner, but there are a few tips to keep in mind to build a better salad and avoid potential pitfalls while eating out.
- Go for color. The more variety in your fruit and vegetable selection, the better the nutritional value will be. Various colors ensure a better array of vitamins A, C, K, folic acid & fiber, among other vitamins and minerals. Start with the lettuce; the darker the greens the better (i.e. spinach or Romaine is more nutritious than iceberg). Then add reds, oranges, yellows, purples and different shades of greens with other vegetables and legumes.
- Watch pre-dressed salads such as cole slaw, chicken, tuna, potato, macaroni and other pasta salads. The mayonnaise or oil used for even a small dollop may actually contain more fat than you want on your whole salad.
- Take note of menu signals that may reveal the type of dressing offered. Often a heart or other low fat symbol is used to illustrate low or fat free products. Be aware that the description "reduced fat" isn't often enough to be low fat (this is just 25% less fat than the original). Choose lower fat dressings when available or try a splash of seasoned vinegar.
