you are very welcome glad you liked it Live simply. Speak kindly. Care deeply. Love generously. Leave the rest to God. ----- Original Message ----- From: "Sugar" <[EMAIL PROTECTED]> To: <[email protected]> Sent: Saturday, April 19, 2008 2:59 PM Subject: [RecipesAndMore] Re: Strategies for Salad Bar Survival
> > 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 >> >> > > > > > > > -- > No virus found in this incoming message. > Checked by AVG. > Version: 7.5.524 / Virus Database: 269.23.2/1387 - Release Date: 4/19/2008 > 11:31 AM > > --~--~---------~--~----~------------~-------~--~----~ 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 -~----------~----~----~----~------~----~------~--~---
