Salad bar..Is it all good?

You can make a salad as bad as a Bacon and cheese burger.

Rule 1) Go easy on the dressing. Try the fork method. Dip your fork quickly in the dressing and pick up your bite of salad, that's all the dressing you get. Do it again and again, its a lot less then what you normally would add to the whole salad and you still get a full blast of flavor.

Rule 2) Load up on "plain vegetables". You will get a plenty of vitamin-c, potassium, folic acid, antioxidants, and fiber. Some of these are peppers (red, yellow, orange, green), broccoli, cauliflower, cucumber, onions, mushrooms, radish, (CARROTS ARE A BIT HIGH IN SUGAR) just think about all the colors, you want the whole rainbow in your plate lots of leafy greens but don't let that be the only thing you eat. ICEBURG LETTUCE has no nutritional value really, its just a filler so don't waste your time go for the spinach instead,

Rule 3) Avoid anything fried when it comes to veggies or meats. Definitely get some chicken, hard boiled egg whites, wild salmon, light tunna (not tuna salad) black beans, chickpeas. Stay away from salami or any of those processed meats.

Rule 4) Don't be fooled! Adding nuts to ur salad can add a lot of calories. If adding nuts, think about only adding about a tsp of nuts and they must be raw, not roasted. Raisins are also kept to about less then a tsp. Croutons 1/2 cup is 100 CALORIES! Shredded cheddar cheese 1/2 cup is 225 CALORIES! Chinese noodles 1/2 cup is 150 calories. AVOID THESE OR JUST THINK YOU JUST ATE 450 CALORIES AND REALLY DID YOU HAVE TO HAVE CROUTONS AND NUTS? IF THE ANSWER IS YES, BREAK 2 CROUTONS OVER YOUR SALAD AND ADD 5 NUTS AND MOVE ON TO THE NEXT COMPARTMENT.

Hope this helps guys :-)