Oh, Delma
This is just what I needed, and what I was specifically looking for.
Thank you so so much!!
Syl
Sugar Says:
'Life is not the way it's supposed to be.
It's the way it is.
The way you cope with it is what makes the difference.'
----- Original Message -----
From: "delma bliss" <[EMAIL PROTECTED]>
To: <[email protected]>
Sent: Saturday, April 19, 2008 12:31 PM
Subject: [RecipesAndMore] Strategies for Salad Bar Survival
>
> Strategies for Salad Bar Survival
>
> Not Every Salad is Diet-Friendly
>> -- By Becky Hand, Licensed & Registered Dietitian
>
> The infamous salad bar, available everywhere from work cafeterias to
>> family
>> restaurants, can round out a meal with a wholesome side dish, or be a
>> meal
>> all by itself. What could be more healthy and nutritious? Those
>> vegetables
>> and fruits can be loaded with a variety of nutrients, including
>> beta-carotene, vitamins A and C, potassium, folic acid and fiber.
>
>> However, the salad bar can also be filled with dangerous landmines, ready
>> to
>> blow your calorie intake to smithereens! In fact, if you're not careful,
>> you
>> can innocently fill that salad plate with items that add up to over 1,000
>> calories-more than a burger and fries or a steak and potato dinner!
>
>> Take the safe path and apply these strategies to avoid salad bar traps:
>
> Use a smaller plate; limit the number of trips you make.
> Start with the nutrient-rich dark green, leafy vegetables, such as
>> spinach, romaine, and endive.
> Fill up your plate with vegetables like lettuce, cucumbers, peppers,
>> broccoli and tomatoes.
> Power on the protein with legumes, beans, lean meat, turkey, and
>> crabmeat.
> Take only a small taste of the high-fat food items such as pasta
>> salad, potato salad, macaroni salad, and coleslaw.
> Go easy on extras like croutons, chow mein noodles, crackers, nuts,
>> seeds, crumbled bacon, and shredded cheeses.
> Dress your salad for success with 2 tablespoons of a low-calorie or
>> light salad dressing, OR only 1 tablespoon of regular salad dressing. For
>> a
>> new taste twist try a splash of flavored vinegar.
> If the salad bar contains soups, go for a broth-based version over a
>> cream-style selection.
> Allow only a small taste of the whipped topping-jello-fruit
>> combinations.
> For dessert, return to the salad bar for a small plate of fruit
>> topped with a little yogurt or cottage cheese.
>
> Use the following guide to chart your course while maneuvering through
> your next salad bar excursion:
>
> Salad Bar Guide
> Food
> Amount
> Calories
> Fat Grams
>
> Vegetables
> Artichoke Hearts
> 1/4 Cup
> 20
> Trace
> Avocado
> 1/4 Cup
> 75
> 8
> Bean Sprouts
> 1/4 Cup
> 8
> Trace
> Beets
>>
>> 1/4 Cup
>>
>> 15
>>
>> 0
>>
>>
>> Bell Pepper
>>
>> 2 Tbsp
>>
>> 3
>>
>> Trace
>>
>>
>> Broccoli
>>
>> 1/4 Cup
>>
>> 6
>>
>> Trace
>>
>>
>> Carrot, shredded
>>
>> 1/4 Cup
>>
>> 15
>>
>> Trace
>>
>>
>> Cauliflower
>>
>> 1/4 Cup
>>
>> 6
>>
>> Trace
>>
>>
>> Cucumber
>>
>> 1/4 Cup
>>
>> 4
>>
>> Trace
>>
>>
>> Green Peas
>>
>> 2 Tbsp
>>
>> 30
>>
>> Trace
>>
>>
>> Lettuce
>>
>> 1 Cup
>>
>> 10
>>
>> Trace
>>
>>
>> Mushrooms
>>
>> 1/4 Cup
>>
>> 5
>>
>> Trace
>>
>>
>> Olives, ripe
>>
>> 2 Tbsp
>>
>> 30
>>
>> 4
>>
>>
>> Radishes
>>
>> 2 Tbsp
>>
>> 2
>>
>> Trace
>>
>>
>> Spinach
>>
>> 1 Cup
>>
>> 10
>>
>> Trace
>>
>>
>> Tomato
>>
>> 1/4 Cup
>>
>> 15
>>
>> Trace
>>
>>
>> Fruits
>>
>>
>> Fruit Cocktail, canned in juice
>>
>> 1/4 Cup
>>
>> 35
>>
>> 0
>>
>>
>> Mandarin Oranges, in juice
>>
>> 1/4 Cup
>>
>> 25
>>
>> 0
>>
>>
>> Melon, fresh
>>
>> 1/4 Cup
>>
>> 15
>>
>> 0
>>
>>
>> Peaches, canned in juice
>>
>> 1/4 Cup
>>
>> 25
>>
>> 0
>>
>>
>> Pineapple, canned in juice
>>
>> 1/4 Cup
>>
>> 35
>>
>> 0
>>
>>
>> Raisins
>>
>> 2 Tbsp
>>
>> 60
>>
>> 0
>>
>>
>> Strawberries, fresh
>>
>> 1/4 Cup
>>
>> 10
>>
>> 0
>>
>>
>> Beans, Nuts, Seeds
>>
>>
>> Chickpeas
>>
>> 1/4 Cup
>>
>> 40
>>
>> < 1
>>
>>
>> Kidney Beans
>>
>> 1/4 Cup
>>
>> 55
>>
>> Trace
>>
>>
>> Sunflower Seeds
>>
>> 1 Tbsp
>>
>> 80
>>
>> 7
>>
>>
>> Meat, Poultry, Fish, Eggs
>>
>>
>> Eggs, chopped
>>
>> 2 Tbsp
>>
>> 25
>>
>> 2
>>
>>
>> Ham, chopped
>>
>> 1 oz
>>
>> 35
>>
>> 1
>>
>>
>> Shrimp
>>
>> 1 oz
>>
>> 30
>>
>> < 1
>>
>>
>> Turkey
>>
>> 1 oz
>>
>> 35
>>
>> < 1
>>
>>
>> Tuna, canned in water
>>
>> 1 oz
>>
>> 35
>>
>> < 1
>>
>>
>> Cheese, Dairy
>>
>>
>> Cottage Cheese, creamed
>>
>> 1/4 Cup
>>
>> 60
>>
>> 3
>>
>>
>> Cottage Cheese, 1% low fat
>>
>> 1/4 Cup
>>
>> 40
>>
>> < 1
>>
>>
>> Cheddar Cheese
>>
>> 2 Tbsp
>>
>> 55
>>
>> 5
>>
>>
>> Mozzarella Cheese
>>
>> 2 Tbsp
>>
>> 40
>>
>> 4
>>
>>
>> Parmesan Cheese
>>
>> 2 Tbsp
>>
>> 45
>>
>> 3
>>
>>
>> Others
>>
>>
>> Chow Mein Noodles
>>
>> 1 Tbsp
>>
>> 50
>>
>> 2
>>
>>
>> Croutons
>>
>> 1/4 Cup
>>
>> 27
>>
>> 4
>>
>>
>> Bacon Bits
>>
>> 1 Tbsp
>>
>> 25
>>
>> 2
>>
>>
>> Mixed Salads
>>
>>
>> Cole Slaw
>>
>> 1/4 Cup
>>
>> 45
>>
>> 5
>>
>>
>> Macaroni Salad
>>
>> 1/4 Cup
>>
>> 100
>>
>> 10
>>
>>
>> Potato Salad
>>
>> 1/4 Cup
>>
>> 100
>>
>> 10
>>
>>
>> Tuna Salad
>>
>> 1/4 Cup
>>
>> 190
>>
>> 10
>>
>>
>> Three Bean Salad
>>
>> 1/4 Cup
>>
>> 60
>>
>> 0
>>
>>
>> Dressings
>>
>>
>> Blue Cheese
>>
>> 2 Tbsp
>>
>> 155
>>
>> 15
>>
>>
>> Italian
>>
>> 2 Tbsp
>>
>> 160
>>
>> 15
>>
>>
>> French
>>
>> 2 Tbsp
>>
>> 135
>>
>> 15
>>
>>
>> Italian, low calorie
>>
>> 2 Tbsp
>>
>> 15
>>
>> 0
>>
> Lemon Juice
> 2 Tbsp
> 8
> 0
> Oil and Vinegar
> 2 Tbsp
>
>> 100
> 8
> 1000 Island
> 2 Tbsp
> 120
>> 10
> Vinegar
> 2 Tbsp
> 4
> 0
> www.sparkpeople.com/resource/nutrition_articles.asp?id=190>
>
>
>
> >
>
>
> --
> No virus found in this incoming message.
> Checked by AVG.
> Version: 7.5.524 / Virus Database: 269.23.2/1386 - Release Date: 4/18/2008
> 5:24 PM
>
>
--~--~---------~--~----~------------~-------~--~----~
Access the Recipes And More list archives at:
http://www.mail-archive.com/recipesandmore%40googlegroups.com/
Visit the group home page at:
http://groups.google.com/group/RecipesAndMore
-~----------~----~----~----~------~----~------~--~---
