The Rungry Health Coach

How to Navigate the Salad Bar

Saiad bars--especially those in grocery stores--are popping up everywhere. They're great options for a meal on the go. But, with all the options, they can be overwhelming. Or, it simply can be too easy to indulge in all the options.
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With these tips, you can approach the salad bar confidently knowing you're getting a nourishing meal that will leave you satisfied. (And, many of these options will save you a couple bucks!)
  • Get an appropriately-sized container or plate
  • Start with a base of greens and seek out all the vegetables
  • If labeled, read the ingredient lists of pre-made salad options and stay away from inflammatory oils, creamy dressings, sugars and other processed ingredients 
  • Seek out lean proteins like hard-boiled eggs, beans, or chicken
    • If you're at a grocery store, save money on protein by purchasing a can of sustainable tuna and using that (Make sure it's the can with the pull tab, unless you keep a can opener in your purse or backpack.)
  • Bypass dressing and use condiments like salsa, vinegars or guacamole
    • If you're at a grocery store, purchase an avocado for extra fats and creaminess
  • Don't fill up your vessel with pre-cut fruits
    • Many salad bars are sold by weight. Save money by purchasing a loose piece of fruit from a basket or the produce section
  • Beware of cooking oils. Many commonly used oils can cause unwanted inflammation in the body and are unhealthy. 
  • Be reasonable with portions
  • Describing words like "creamy" often mean mayo
  • Need some crunch? See if raw sunflower seeds or nuts are available
  • Eat until you feel full
What are your tips for navigating the salad bar?


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The Rungry Health Coach

What is a Health Coach?

Sometimes, we need a cheerleader. As a Health Coach from the Institute of Integrative Nutrition, I am certified to help you reach all of your health and wellness goals. Whether you're looking to lose weight, reduce stress, or eat more kale, I will help you create a wellness plan based upon your needs. Read More

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