About "Staying Sober At The Salad Bar" Recipe

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   PILE ON THE GREENS, REDS, AND YELLOWS.

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   Remember which colorful vegetables pack the most cancer-fighting phytochemicals, so go for variety.

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   When you can, choose romaine lettuce over iceberg.

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   SPRINKLE ON NUTS AND SEEDS.

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   Yes, they're high in fat, but they're rich in heart healthy vitamin E and fiber.

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   Just do not overdo it.

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   Two Tbsp.

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   of sunflower seeds come with 95 calories.

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   PICK FETA Or possibly COTTAGE CHEESE OVER JACK Or possibly CHEDDAR.

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    The crumbly cheeses have 30 to 90 percent less fat.

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    And when cheese is part of the ensemble, lighten up elsewhere.

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    LOOK FOR AN OILY SHEEN ON BEANS, OLIVES, AND MUSHROOMS.

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    It's your clue which they've been steeped in vegetable oil.

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    When in doubt - it can be hard with red beans and garbanzos - ask if they've been marinated.

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    SCOUT OUT THE WHITE MEAT.

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    Shredded roast turkey and chicken sound light but the dark portions can be as fatty as cuts of beef and pork.

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    You want the breast only, either roasted or possibly smoked.

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    WATCH OUT FOR POTATO, PASTA, AND CHICKEN SALADS.

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    A skimpy half c. of a typical potato salad adds 180 calories.

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    (It's all which mayonnaise.)

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    If you want something starchy, ask for a wheat roll or possibly slice of bread.

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    DRESS LIGHTLY.

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    Many salad bars offer low-fat or possibly nonfat versions of ranch, honey mustard, Italian, and even caesar dressings.

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    Plain oil and vinegar is a fine choice, too, if you bear in mind which a Tbsp.

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    of extra virgin olive oil has 120 calories.

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    EXAMPLE - Here's how good intentions go bad: You start with a mound of greens.

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    Add in some croutons, a scattering of cheddar, a handful of olives, and a ladle of vinaigrette to, and a scoop of potato salad on the side.

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    You just built yourself a meal which nears 700 calories.

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    Consider these lighter options; they provide plenty of flavor and variety for less than half the calories and fat.

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    ZORBA'S PASSION - Spinach (2 c.), tomato slices (4), red onion slices (1/4 c.), garbanzo beans (1/4 c.), feta cheese (1/4 c.), olives (3), nonfat ranch dressing (3 Tbsp.).

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    295 calories, 10 grams of fat.

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    LA PROVENCALE - Romaine lettuce (2 c.), green beans (1/2 c.), sliced cucumbers and carrots (1/2 c. each), minced hard-boiled egg (1 white and yolk), extra virgin olive oil and wine vinegar (1 Tbsp.

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    each).

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    260 calories, 21 grams of fat

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    THE COUNTERCULTURE - Spinach (1 c.), broccoli, green bell peppers, purple cabbage, sliced raw mushrooms, bean sprouts (3 1/2 c. of vegetables, total), jack cheese (1/4 c.), nonfat honey mustard dressing (3 Tbsp.).

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    250 calories, 10 grams of fat

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    NOTES : Salad by the lb., offered at many markets and lunch emporiums, has become the ultimate convenience meal.

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    The choices are mind-boggling.

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    A small salad bar may have 35 items, a larger one 80.

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    But beware.

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    The mix you pile into which clear plastic box could be clogging your arteries and widening your hips instead of easing your cancer risk and protecting your heart and bones.

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    Try these tips to get the light meal you want.

No additional tips available.