Strategies for Salad Bar Survival. 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. How Many Tablespoons Of Butter In A Stick' title='How Many Tablespoons Of Butter In A Stick' />Chia seeds are supposed to help control hunger while they enhance your diet with supernutrients. But whats the real story NYCHSF RECIPES. Cool School Food Quantity Recipes for Schools Ithaca NYC. Cool School Food Ithaca Family Size Recipes. Recipes from Physicians Committee for. Our Adventure Land for Kids. How Many Tablespoons In A Teaspoon' title='How Many Tablespoons In A Teaspoon' />However, the salad bar can also be filled with dangerous landmines, ready to blow your calorie intake to smithereens In fact, if youre not careful, you can innocently fill that salad plate with items that add up to over 1,0. 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. How Many Tablespoons In An OunceIf 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. Bean Sprouts. Bell Pepper. Carrot, shredded. Cauliflower. Olives, ripe. Trace. Fruits. Fruit Cocktail, canned in juice. Mandarin Oranges, in juice. Melon, fresh. Peaches, canned in juice. Pineapple, canned in juice. Strawberries, fresh. Beans, Nuts, Seeds. Pilaf there. Kidney Beans. Sunflower Seeds. Meat, Poultry, Fish, Eggs. Eggs, chopped. Ham, chopped. Tuna, canned in water. Cheese, Dairy. Cottage Cheese, creamed. Cottage Cheese, 1 low fat. Cheddar Cheese. Mozzarella Cheese. Parmesan Cheese. Chow Mein Noodles. Mixed Salads. Macaroni Salad. Potato Salad. Three Bean Salad. Blue Cheese. Italian, low calorie. Lemon Juice. Oil and Vinegar.