You might think that sticking to the salad bar is always healthy and will help you achieve your weight loss goals for the semester. This may be true for those who know what to avoid at the salad bar, but for crouton, Caesar dressing, and extra cheese lovers, this is not the case.
Step One: Lettuce
*Spinach leaves
*Mixed greens
*Iceberg (this has the least nutrients, but still okay to eat)
Hint: Avoid the pre-dressed Caesar lettuce; Caesar dressing is fattening and defeats the purpose of a salad.
Step Two: Protein
*Chickpeas/Garbanzo Beans (pictured above)
*Soy Beans (pale green-colored)
*Unflavored Tofu (white-colored)
*Grilled Chicken (if they have it available)
Step Three: Cheese
*Grated Cheddar
*Feta
A little cheese is good for you but do not go overboard! (2 scoops maximum)
Step Four: Other Fruits & Vegetables
*Tomatoes
*Jalapenos (spicy!)
*Cucumbers
*Olives (for flavor; don’t add more than 5– they contain a lot of sodium)
*Other vegetables (broccoli, zucchini, etc.)
What to Avoid
*Craisins
*Too much cheese
*Croutons
*Anything already marinated or dressed
*Salad dressing (Ranch, honey mustard, etc.)
Dressing Choices
The majority of the dressings offered will turn your salad into an unhealthy mix. Try adding a little oil, vinegar, and pepper to your salad to give it flavor. If you take your salad to go, buy your own dressing to keep in your room. The grocery store has plenty of light dressings, such as Ranch and Honey Mustard, that don’t nearly contain as many calories as the dressings in the rat. Look for a dressing with fewer than 50 calories per serving because you’ll probably use more than a serving without even knowing. Try Kraft’s Light & Reduced Fat Dressings.