What’s in Your Salad?
I know we all think ‘salad’ is the ultimate in weight-losing-meals, but we just want to make sure you’re not over-doing it at the salad bar. A salad could cost you more in calories than a slice of pizza.
So we came up with a list of toppings/calorie counts that might help you as you green it up! If we’ve left your favorite topping off the list email us at firstname.lastname@example.org or comment on this posting and we’ll tell you the calories for each item!
Just to give you an example of how your salad choice impacts your calorie bottom line here’s a comparison:
Mixed greens, Croutons, Blue Cheese Dressing (not on the side) Bacon and Chicken is at least 600 Calories and full of saturated fat!!
Mixed greens, tomatoes, cucumbers, onions, tuna, vinagrette (on the side) and black beans is 400 Calories and packs a ton of heart healthy fat and fiber!
If you had just gone with choice two you could have had a nice glass of wine with dinner for almost the same calories.
Here are some toppings and fillings to consider in your effort to get Urban Skinny. Don’t forget to do the math:
Lettuce, spinach, celery, broccoli, peppers, onions, tomatoes, cucumbers are freebies! So fill up your bowl with them first!
Instead of 1/4 cup, which some salad bar places use, consider a “tong” or “scoop” as a similar measure.
Peas, Carrots, Corn, Black Beans, Beets, Chickpeas or 5 Olives: 50 calories
Tuna, chicken, shrimp, turkey, tofu: 100 calories
Tuna Salad with Mayo: 150-200 calories
Eggs (2) 150 calories
Egg Whites 50 calories
Toppings – one small scoop or tong
Croutons 100 calories
Sunflower seeds 100 calories
Chinese noodles 100 calories
Craisins 100 calories
Raisins 100 calories
Almond Slivers 100 calories
Walnuts 100 calories
Mandarin Oranges 50 calories
Cheese 100 calories
Dressing (Always ask for this on the side – the takeout containers are usually the 2 ounce size)
Blue Cheese 300 calories
Creamy Italian 300 calories
Italian 200 calories
Olive Oil 480 calories (if full by itself – just drizzle it on)
Vinagrette 200 calories
Sesame Ginger 200 calories
French 300 calories
Russian 300 calories
Ceasar 300 calories
So enjoy, but watch the toppings! That’s the Urban Skinny way.