Build a Better Salad

By Lisa Drayer, R.D.

Do the endless options at the salad bar have you stumped? Lettuce show you the way with this detailed guide

Salad Starter: Lettuce

The darker the leaf, the more vitamins it contains. Look for spinach, romaine, arugula, and chicory to get the most folate and beta-carotene — an antioxidant that helps rid your body of disease-causing chemicals in addition to protecting your eyes and skin. Love your iceberg? "Mix dark greens with lighter ones to tone down their bitter taste," says Jackie Newgent, R.D., a nutritionist and culinary instructor at the Institute of Culinary Education in New York City.

Produce Junction: Fruits and Vegetables

The more colorful your mix of vegetables, the more nutrients you'll consume. Fill your plate with these nutritional superstars first — they offer the most vitamins and minerals per bite. Cherry tomatoes are rich in lycopene and may help ward off cardiovascular disease in women. Broccoli boasts vitamin C, beta-carotene, fiber, and calcium.

When you face a rainbow selection of peppers, green means stop: Red and yellow peppers contain more than twice the amount of vitamin C than the green ones, which are really just unripe versions of the more colorful varieties. You can never go wrong with carrots, one of the best sources of beta-carotene.

Even though they may look like decoration, alfalfa sprouts are loaded with vitamins and minerals and cost you very few calories. To avoid the risk of foodborne illnesses like salmonella and E. coli, choose cooked sprouts — they'll look less green and less crisp.

Some vegetables you should limit: Corn, artichoke hearts, beets, and sun-dried tomatoes are popular salad bar staples, but their high sugar and starch content means calories add up quickly without providing much of a nutritional benefit. For instance, sun-dried tomatoes have 139 calories per cup and beets weigh in at 75 for the same portion — compared with the 44 calories found in 1 cup of broccoli.

All fruit is not created equal. With no water to take up space, dried fruit packs a high caloric punch, especially if you're using a big serving spoon. Avoid large portions of dried cranberries (108 calories for 1/4 cup) and raisins (92 calories for the same size portion).

Stick with fresh fruit like berries, pears, or orange slices. These treats will sweeten your salad without too many calories (oranges have 22 calories for 1/4 cup), and their high water content will help keep you full.

A Meaty Issue: Protein

Protein is a must-have, since the nutrient keeps you satisfied and prevents cravings. Think lean: Opt for tuna, salmon, tofu, beans, chickpeas, or skinless chicken or turkey, and keep portions small. Three ounces — the size of a deck of cards or a computer mouse — is a reasonable amount. Beware anything two-toned; the extra skin means extra calories and fat.