Taken from the HUNGRY GIRL newsletter… enjoy!
~ Josette ~
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As you know, a seemingly innocent salad can contain silly amounts of fat and calories. Here’s HG’s foolproof Salad Bar Survival Guide. Now there’s no excuse for downing a salad that has 1,000 calories…
Green-Light Grazing
Go absolutely wild with these super salad starters!
Salad Greens (Romaine, Iceberg, Spring Mix, Etc.) - 3 cups = 25 calories, <0.5g fat, 3g fiber
Tomatoes - 1/2 cup = 15 calories, <0.5g fat, 1g fiber
Cucumbers - 1/2 cup = 8 calories, 0g fat, <0.5g fiber
Mushrooms - 1/2 cup = 8 calories, 0g fat, <0.5g fiber
Pepper Strips - 1/2 cup = 12 calories, 0g fat, 1g fiber
Pepperoncinis, Jalapenos, Sweet Peppers - 1/4 cup = 10 calories, <0.5g fat, 0.5g fiber
Alfalfa Sprouts - 1/2 cup = 5 calories, 0g fat, <0.5g fiber
Salsa - 1/4 cup = 25 calories, <0.5g fat, 1g fiber
Vinegar (Red Wine, Balsamic, Etc.) - 2 tbsp. = 15 calories, 0g fat, 0g fiber
Fat-Free, Reduced Calorie Dressings - 2 tbsp. = 40 calories, <0.5g fat, 0g fiber
Approach With Caution
Watch your portion size with the following
Beans (Garbanzo, Kidney, Black, Etc.) - 1/4 cup = 60 calories, 0.5g fat, 2.5g fiber
Corn Niblets - 1/4 cup = 40 calories, <0.5g fat, 1g fiber
Olives - 2 tbsp. = 30 calories, 2.5g fat, 0g fiber
Imitation Bacon Bits - 2 tbsp. = 40 calories, 1.5g fat, 0.5g fiber
Chopped Egg - 1/4 cup = 55 calories, 4g fat, 0g fiber
Plain Chunk Tuna or Chicken (no Mayo) - 1/2 cup = 110 calories, 1 - 3g fat, 0g fiber
Steer Clear (Or Use VERY Sparingly!)
These items can quickly crash a produce party!
Croutons - 1/2 cup = 75 calories, 3g fat, 0.5g fiber
Tortilla Strips/ Fried Noodles - 1/3 cup = 100 calories, 5g fat, 0.5g fiber
Real Crumbled Bacon - 1/4 cup = 70 calories, 5g fat, 0g fiber
Tuna or Chicken Salad with Mayo - 1/2 cup = 250 calories, 20g fat, 0g fiber
Sunflower Seeds - 2 tbsp. = 100 calories, 9g fat, 2g fiber
Full-Fat Cheeses - 1/4 cup = 100 calories, 8g fat, 0g fiber
Dried Fruit - 1/4 cup = 100 calories, <0.5g fat, 1g fiber
Full-Fat Dressings - 2 tbsp. = 130 calories, 15g fat, <0.5g fiber
Candied Nuts - 2 tbsp. = 120 calories, 12g fat, 1g fiber
Potato Salad - 1/2 cup = 200 calories, 12g fat, 1.5g fiber
Pasta Salad - 1/2 cup = 200 calories, 11g fat, 1g fiber
Oil-Marinated Veggies - 1/3 cup = 100 calories, 10g fat, 2g fiber
More Salad Bar Tips ‘n Tricks…
* Always start with the items on the “Green-Light Grazing” list, then hit up the “Approach With Caution” one, and finally (if you really need to) visit the “Steer Clear” section. Fill your plate mostly with items on the first list and with a just a few from the second and third.
* Watch out for low-fat dressings—they’re a total mystery and can contain tons of calories and fat grams.
