THE PROS
✓^ Vegetable-packed
Most salads are full of veg — and
only 7 per cent of us meet the
daily target. Vegies also make
a great meal base, brimming with
essential nutrients and fi bre.✓^ Well-balanced meal
Salad bars have come a long
way, with fi lling protein-packed
choices paired with high-fi bre
carbs — like egg with quinoa,
or salmon with buckwheat soba
noodles. If there’s a nutrition
information panel available, aim
for 1700–2000kJ (400–480cal)
for a main meal, and around
800kJ (190cal) for a side.✓^ Mix ‘n’ match
Salad bars usually offer some
basic options, too, like grilled
veg or Greek salads. These are
ideal to pair with a can of tuna
from your desk drawer, or with
leftover meats from last night.THE CONS
✗^ Excess kilojoules
Creamy mayonnaise dressings,
crispy croutons and cheeses
like feta are rich in fat — and
can contribute a lot of extra
kilojoules. Keep things light
with balsamic or lemon-style
dressings, and enjoy small
portions of healthy fats like
avocado, nuts and olive oil.✗^ Carb coma
Carbs help keep you satisfi ed,
but pasta and potato-based
salads can over-do it. Instead
of fi lling a container with these
carb-rich salads, split it 50/50
with a leafy green version.✗^ Salty situation
Some exotic Asian dressings,
rich cheeses and processed
meats can spike your salt intake,
so take it easy on these extras.
Opt for a salad with less than
400mg of sodium per serve.86 healthyfoodguide.com.auhfg SHOPPING
Are store-bought salads light and healthy, or full of hidden calories?
HFGdietitianMelissa Meier shows how to make friends with them.How many
KILOJOULES
in premade salads?
F
rom creamy coleslaw to
crunchy Caesar, premade
salads can seem like a
healthy choice when you’re
in a rush at the shops or need
a quick bite at a food court.
Some choices, however, can
be surprisingly high in hidden
kilojoules and fat. So, before
you make your selection at
the salad bar, here’s what
you need to consider.