Hidden Calories: Watch out!
There are some changes you may make in an attempt to be healthier than can actually be sabotaging your weight loss efforts. Let’s discuss some hidden calories that may hide in some supposedly “healthy” choices.
Bagels and Muffins
Muffins and bagels have changed drastically over the years. In the past, if you grabbed a muffin at your local coffee shop they would’ve been about the size of a tennis ball. Nowadays muffins are closer to softball size, while bagels have increased an average of 4-6 inches in diameter.
The increased size equals a dramatic calorie increase. One standard muffin or bagel can provide 400-600 calories.
If you’re in a hurry and the only option is to grab breakfast on the run, choose to eat half the muffin or bagel and save the rest for another day.
Salads
Just because it’s a salad doesn’t mean it’s the best choice on the menu.
Heart Healthy Eating – 7 Salad Bar Mistakes to Avoid
When trying to be heart healthy and lose weight a salad can be a great choice to include as a regular part of your meal plan – either as a vegetable side or the main entrée.
However, a salad can quickly become a weight loss disaster if you make the 7 mistakes below!
Mistake #1 – Selecting iceberg lettuce.
Iceberg lettuce is one of the most common forms of lettuce you’ll find in grocery stores and salad bars. Unfortunately iceberg lettuce provides minimal nutrients (mostly crunchy water). Select dark green, leafy lettuce varieties, such as romaine and endive. Also, greens like spinach and arugula provide added nutrients to your salad mix.
Mistake #2 – Skimping 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.
Mistake #3 – Skipping 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 (turkey/ham/chicken/seafood). Refer to How Much Protein Do You Need to Lose Weight? for a review of your protein needs.
Mistake #4 – Choosing a cream based soup.
Soup is often included on salad bars. Cream based soups tend to be high in calories and fat. Opt for broth based soups instead.
Mistake #5 – Loading 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.
Mistake #6 – Selecting a high fat, high calorie salad dressing.
Now, if you’ve avoided the first five mistakes, you don’t want to ruin your nutritious salad with a poor dressing choice. Opt for vinegar based salad dressings or low fat/calorie salad dressing if available and use sparingly. Tip: Dip your fork in 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.
Mistake #7 – Making too many trips to the salad bar.
Even if your salad bar includes unlimited trips it’s not necessary to go back multiple times – which can be very tempting. Decide in advance how many trips you’ll make and stick with your plan. Even though a well-balanced salad is a healthy choice, too much of a good thing can quickly turn bad!
All the best,
Lisa Nelson RD
Weight Loss – Make the Salad Bar Work for You
Salads can be a great option when trying to lose weight, but it can quickly become a disaster for even the best weight loss plan if you make the 5 mistakes below.
Mistake #1 – Selecting iceberg lettuce.
Iceberg lettuce is one of the most common forms of lettuce you’ll find on a salad bar. Think of iceberg lettuce as crunchy water providing minimal nutrients. Select dark green, leafy lettuce varieties, such as romaine and endive.
Mistake #2 – Skimping on fresh vegetables.
Pile on fresh vegetables, such as peppers, carrots, tomatoes, broccoli, cabbage, cucumbers, and mushrooms. Fresh vegetables are low in calories and rich in vitamins and minerals.
Mistake #3 – Loading up on salad toppings.
Salad toppings, such as croutons, sesame noodles, and bacon bits should be used sparingly. They are low in nutrients and high in calories.
Mistake #4 – Selecting a high fat, high calorie salad dressing.
You don’t want to ruin a nutritious salad with a poor dressing choice. Opt for vinegar based salad dressings or low fat/calorie salad dressing and use sparingly. Tip: Dip your fork in a small cup of salad dressing before every bite instead of pouring the dressing on your salad.
Mistake #5 – Making too many trips to the salad bar.
Just because the salad bar may include unlimited trips doesn’t mean you have to go back multiple times. Decide in advance how many trips you’ll make and stick with your plan. Even though a well-balanced salad is a healthy choice, too much of a good thing can quickly turn bad!
All the best,
Lisa Nelson RD
Heart Healthy Tips
