The salad bar may sound "automatically" healthy, but believe it or not, you can pile up as many calories in a salad as you get in a fast-food burger in a matter of moments. And, the deli sounds downright diet-decimating, but it's a snap to make smart choices there! Here are some pointers on how to make healthy salad bar and deli choices:
At the salad bar, load up on all the vegetables you like (Tip: Choose spinach, mixed greens and romaine instead of iceberg because the darker color means more nutrition!), but be smart about your topping selections -- many are high in fat. Of course, that doesn't mean you should swear-off fat entirely. Fat improves the absorption of antioxidants which are provided in the vegetables so a little bit is just fine.
Choose healthy fats like sunflower seeds, almond slivers, olives, and olive oil. Avoid fried noodles, croutons, and the like.
It's important to get some protein in your salad so it will have the "staying power" to get you through the afternoon. Be sure to add a lean protein source, such as: chicken breast, shrimp, egg whites, beans and tuna. Protein helps release a hormone that provides a sense of fullness.
At the deli, choose whole-grain bread; it will provide more fiber and better nutrition and keep you feeling fuller longer than white. As with building a smart salad, a good, healthy protein source is the key to a sandwich with staying-power: My pick? Salmon is a good source of protein and healthy omega-3 fat. Lean deli turkey will also give you energy and be sure to save calories by choosing dijon mustard instead of that typical turkey companion, mayo. Forget tuna and chicken salad and sides like potato salad -- they're loaded with fat.
Soup and salad is often an ideal choice at the deli. Choose soup, such as lentil soup, for a fiber boost. Vegetarian chili and soup are a great choice because the fiber will help you stay full.
Salad dressing is a diet-killer, so if there isn't a diet-friendly one available, choose a regular one and request in "on the side" and try dipping your fork in it before you spear your next bite of salad. Hold the cheese if it comes topped with anything but a low-fat variety. Steer clear of pasta salads that are loaded with fat in mayo or oil.
Previous Daily Tips:
Add Healthy Foods to Your Diet
Try Plate Portioning
