CHIP Alumni Association (PACAA)

CHIP Tip No. 47: Taking a Closer Look at the Salad Bar

When dining out, choosing the salad bar may be an excellent choice. However, unnecessary calories and fat can add up real quick if careful choices are not made. Make your salad a powerhouse of health by embellishing it the right way! Remember: Just because a food is located in the salad bar doesn’t necessarily mean it is a healthy choice.

Make the most of your Salad Bar trip by following these quick tips:

1. The greener the better. Usually the darker the leaves the more nutrients they have. Instead of iceberg, choose spinach, romaine, kale and arugula. Dark leafy vegetables are good sources of many vitamins and minerals like, vitamin C, vitamin A and calcium.
2. Assess the fresh fruits and vegetables. Check to see if they offer an assortment of fresh fruits and vegetables. Do they offer you a variety of healthy toppings? A salad becomes a nutritional powerhouse when fresh fruits and vegetables can be added. Look for tomatoes, carrots, broccoli, cauliflower, beets, radishes, cucumbers, bell peppers, pineapple, grapes and strawberries.
3. Beware of the extras. This is where your salad can take a turn for the worse. Too often a salad gets sabotaged when high-fat ingredients get added such as cheese, bacon, chopped eggs, and buttery croutons. Also be cautious of other types of salads offered such as pasta salad or potato salad. Typically, these kinds of salads tend to be high in fat and sodium. Try to avoid these kinds of toppings all together and stick with the fresh fruits and veggies.
4. Dress for success. Last but not least, the dressing. Aim for low-fat options and better yet check to see if they offer olive oil and different vinegars so you can make your own.