Salad Bar Dining
How to be Savvy, not Sorry

Many restaurants now offer salad bar as a low-calorie, healthful addition to their regular menus. Salad bars are also popping up at many of the larger supermarket chains. In addition to low-calorie, nutritious foods, however, many offer selections that may be high in fats, sodium, and calories. So the next time you dine at a salad bar, use these tips and be savvy.

Foods to Choose:

In general, stick with raw vegetables, a good source of nutrients. Legumes, such as kidney beans or chickpeas are also good choices since they are sources of low-calorie protein. Use lettuce, tomato, pepper, and onion. Some salad bars offer broccoli or cauliflower which are high in nutrients and natural fiber. Fresh peas and beans are also sometimes available. Choose a vinegar and oil dressing, or reduced calorie dressing, often found in the condiment section, or sliced lemon, to avoid fatty dressings altogether.

Foods to Limit:

Unfortunately, salad bas can also be fattening. It's easy to load up on a plate and rack up the calories. In addition, people may tent toward salad bar foods that are high in fat or sodium. Macaroni, pasta, and potato salads should be avoided because of their high fat content. Bacon bits, processed cheeses, and croutons are high in sodium. It's easy to overdo high-fat dressings, too.

Healthy Salad Bars:

A healthy salad bar should be well refrigerated and should carry a food shield (also called a sneeze guard). It should have no flies and look clean and fresh. If food is in buckets surrounded by ice, scoop from the bottom. The temperature at the top may be warmer than is safe. Marinated foods are generally considered to be safe, principally because of their high lemon and vinegar content.

General Guidelines:

Try to keep food choices to a reasonable quantity. A recent study at Mississippi State University found that students averaged about 1,000 calories per tray when selecting from a salad bar, but less than 900 calories for a hot meal. Salad bar meals averaged 45% of calories from fat, while hot meals averaged only 40%. Both meals are above the American Heart Association advice that suggests less than 30% of calories should come from fat.

Savvy, not Sorry

Salad bars can be a fast, convenient, tasty alternative to the usual restaurant fare, but you should approach them with the preceding tips in mind. Select a variety of fresh fruits and vegetables, and avoid foods with added fats (like oil or mayonaisse) or prepared dressings. When you make savvy salad bar choices, you won't be sorry.

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