Five Salad Bar Mistakes to Avoid


If you’re trying to lose weight, a salad can be a great choice to include as a regular part of your meal plan – either as a vegetable side dish or the main entrée. However, a salad can quickly become a weight loss disaster if you make any of the mistakes below! Stick with the following five rules to maximize weight loss and nutrition.

(1) Don’t choose iceberg lettuce.Iceberg lettuce is one of the most common types of lettuce you’ll find in grocery stores and salad bars. Unfortunately, iceberg lettuce provides minimal nutrients and is mostly crunch and water. To make a nutritious choice, select dark green leafy lettuce varieties such as romaine and endive. Also, greens like spinach and arugula provide added nutrients to your salad mix.

(2) Don’t skimp on fresh vegetables.You can afford to splurge on fresh vegetables such as broccoli, carrots, cabbage, peppers, cucumbers, tomatoes and mushrooms. Fresh vegetables are low in calories and rich in vitamins and minerals. Don’t hold back on these items!

(3) Don’t skip the protein.
If your salad is your entrée it’s important to add some protein such as chopped eggs, nuts and seeds, beans, or shredded meat. Many salad bars offer turkey, ham, chicken or seafood.

(4) Don’t load up on salad toppings.Croutons, sesame noodles and bacon bits are a few common salad toppings. These topping should be used sparingly. They provide minimal nutrients and are high in calories.

(5) Don’t select a high fat, high calorie salad dressing.Now, if you’ve avoided the first four mistakes, you don’t want to ruin your nutritious salad with a poor dressing choice. Opt for vinegar-based salad dressings or low fat, low calorie salad dressings if they are available – and use them sparingly. Tip: Dip your fork into a small cup of salad dressing before every bite instead of pouring the dressing on your salad. You get great flavor with every bite and use significantly less dressing.

Are you interested in improving your health and weight loss? Outline your action plan for success today! Sign up for a Mini Diet Makeover (http://www.reallivingnutrition.com/MDMSales.aspx) and work with Lisa Nelson to get the answers you need regarding your individualized nutrition needs.)

About the blogger:

Lisa Nelson, RD, is the founder and owner of eNutritionServices, which offers support, education and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health and the free special report “How to Make Heart Healthy Changes into Lifelong Habits.”