Build a Better Salad

Sure, salads are the best way to fill up on fewer calories. The key is to make them hearty, and not so low in calories that you're starving an hour later.

• Fill a large bowl with the greens of your choice. Perhaps you can use greens such as romaine, spinach, and finely chopped kale. The romaine gives a satisfying crunch, while the spinach and kale are excellent sources of nutrition.
• Look in your refrigerator and grab all the vegetables you can reach. If you think you don't like raw vegetables, chop them very finely or even grate them on a cheese grater (this works well for things like broccoli, zucchini, and cauliflower). Once the veggies are small enough, you won't taste them. Throw them into your bowl.
• Add protein, such as 5 ounces of grilled chicken or 1 cup of canned beans that you've rinsed and drained. Try red kidney, cannellini, and garbanzo (chickpeas).
• Toss in a handful (or about 1/4 cup) of nuts or seeds.Nuts and seeds are good sources of fat and protein, and a little goes a long way.
• Make a quick dressing. Whisk 2 tablespoons of olive oil with 2 tablespoons of lemon juice or red-wine vinegar. Add salt and pepper to taste. Pour half over your salad, toss, and see if that's enough dressing. If not, add the rest.