Healthy Habits: The Smart Girl’s Guide to the Salad Bar

The Smart Girl's Guide to the Salad Bar by

If it is considered to be a pretty savvy individual health , then you already know that a salad is not automatically the healthiest in the menu. That myth was shattered long ago. Salads restaurants can be loaded with unhealthy ingredients like creamy dressing, fried onion strings, fat tortilla strips, and other trans fat-laden ingredients. But what about a salad bar? Or even a homemade salad for that matter? You can see that the freshness of the products is, and choose exactly what goes into it. So it’s guaranteed to be good for you … right? Think again!

If you were to add to blindly ingredients salad bar, salad might not be so healthy after all. According to the holistic nutritionist Kelly LeVeque , the ideal salad has four components: 6 ounces of protein, 2 tablespoons (if an oil) healthy fat, 2 cups of vegetables and extra fiber. Having sufficient protein, fat and fiber will balance the level of blood sugar and keep you full until the next meal. With this in mind formula-and avoiding certain other ingredients to help you make your healthier Salad yet.

Here’s how to build a salad superstar …


  • sustainable tuna
  • caught salmon nature
  • grilled chicken
  • egg
  • lentils
  • garbanzo or black beans


  • avocado
  • nuts
  • avocado oil
  • olive oil
  • MCT oil


  • kale
  • spinach
  • arugula
  • mixed vegetables
  • the microgreens


  • Brussels sprouts
  • cucumber
  • broccoli
  • asparagus
  • snap peas
  • hemp hearts
  • flaxseed

in addition to the above ingredients which conform to the formula Kelly, I’m also a big advocate of tasting the rainbow by adding some colorful vegetables in the mix …

rainbow vegetables

  • batatas
  • carrots
  • beet
  • purple cabbage
  • radishes
  • heirloom tomatoes
  • squash or zucchini

And now, the list of ingredients of the salad bar to avoid … of course, the goal is to keep everything in moderation. While I am not saying that the list is completely off limits, just I know that has no nutritional benefit. So they have some croutons on your salad if it makes you happy. They will not kill you! But try not to overdo it and think of these ingredients as treats, not the basis of your salad.

Avoiding these ingredients

  • creamy dressing
  • sour cream
  • picatostes
  • tortilla strips
  • strips of fried chicken
  • tape onion shoes
  • bacon bits
  • raisins or dried cranberries
  • candied nuts

I hope this post helps you navigate the salad bar as a nutritionist!

What is your favorite salad?

xo Ilana
LC Equipment

Photo: Be Well By Kelly

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