Smart at Salad Bar

This week I received following question from the foodpicker.org 

We have a large salad bar at the work cafeteria that I would like to take advantage of for lunch (especially during the summer).  I'm trying to lose weight and control blood sugar.  Could you give me some tips on what to choose and what to steer clear on at the salad bar? 

Courtesy: Microsoft.com/images

 When someone talks about salad bar it sounds "automatically" healthy. Which is not always true! Salad plate can easily turn into calorie disaster if you are not careful with your choices or portions. Be smart at salad bar and make your salad plate tasty, crunchy and nutritious with this tips:

       Walk down the salad bar before filling your plate to check options available

       Chose small salad plate not the dinner plate and fill it with -

Green Base - Make green your base. Choose dark-green leafy vegetables such as spinach and romaine lettuce

Load it with colorful veggies and fruits - Add for plenty of brightly colored vegetables like broccoli, peppers, radish, tomatoes, beets and carrots. Remember rule of thumb "Deeper the color, higher the nutrients". Fruits like pineapple chunks, raisins, dried apricots, melon balls, berries, orange segments, and grapes go well with any greens. Adding fruit provides sweetness and texture in addition to fiber, vitamins, and minerals

Pump up with Protein - Choose lean protein for your salads. Beans - garbanzo and kidney are best protein choices for salad and they are rich in fiber too. Other options includes chicken breast (grilled), tuna (packed in water, not oil), hard boiled egg - to avoid extra fat and calories choose more of white than yolk. Tofu and  cottage cheese (1/2 cup) are also good choices. Cheese is good source of protein too but is also loaded with fat calories and salt. If you want to have cheese sprinkle tiny amounts of highly flavored cheese like parmesan, feta or blue. If possible chose low fat options

Like it crunchy - Instead of croutons or fried noodles opt for sunflower seeds, almond sliver- good source of healthy fat. Sesame stick or saltine cracker (pack of 2 - 25 calories) are also good options, crush them and sprinkle them on salad

Chose dressings wisely - Top your salad with vinaigrette, olive oil, lemon juice or low fat salad dressings. Visit healthy dressings for more tips

Be Lean with Green! bon appetit!