There are many salad bars available in Vancouver. For now, they are listed in their specific regions within the Weight Loss Restaurants category.
Bring your own or keep your own at work.
You never know what you are going to get with dressings, and many of them may have undesirable contents such as sugars, artificial flavours or colours, trans fats, or saturated fats. They also may lack unsaturated fats that your body needs to function properly.
When choosing dressings, simple is usually best. Contents like extra virgin olive oil, and other expeller pressed vegetable oils such as sesame, sunflower, borage, hemp, pumpkin or flax are best. Vinegars, fruits, and spices are all welcome ingredients. Organic ingredients are good, and they usually show that the manufacturer is making an effort to provide a healthy product.
Avoid all cream based dressings. Some creamy looking dressings can actually be okay, but you have to read the label carefully to make sure they did not use fatty animal products.
Avoid additives in your dressings that you don’t need.
Examples of additives you should try to avoid are:
• Trans-fats and hydrogenated vegetable oils
• Bromide or Bromine
• Sulfates and Sulfites/ Nitrates and Nitrites
• BHA, BHT, and other contents that start with ‘Benz’
• Artificial colors, flavors, or sweeteners
• Hydrolyzed Vegetable Protein (HVP)
Choose the following items at your salad bar:
• Eggs (For faster results, remove the egg yolks)
• Fish (Most salad bars have tuna. Don’t have tuna more than twice per week, and don’t the ones that are already mixed with mayonnaise)
• All green leafy vegetables: Spinach, Lettuce (all), Kale, Mixed greens, Arugula
• Water chestnuts
• Brussel sprouts
Higher carbohydrate vegetables (moderate quantities only):
• Peppers (all types)
• Snow peas and snap peas
• Green beans
Nuts and Seeds (use sparingly):
• Good Choices:
• Nuts – Almonds, walnuts, pecans, hazelnuts, and pistachios.
• Seeds – Pumpkin, sunflower, flax (must be ground in blender or processor)
• Soy nuts
• Less optimal choices – Macadamia, brazil, cashew, and pine.
• Cottage Cheese
• Feta Cheese (use sparingly)
• Mozzarella (use sparingly)