Build a Better Salad: Boost the Flavor, Bump the Junk

Salad bars can be diet salvation or junk-food minefields. Here's how to get from one end to the other and come out healthy and happy every time.

1. Go dark on greens. Build a vitamin-packed foundation with spinach and romaine leaves (you'll get all of your daily vitamin K, more than half of your eye-protecting lutein and xeaxanthin, plus some folate and vitamin C). Skip iceberg lettuce, unless you just want it for the crunch; it has far fewer nutrients than dark greens.

2. Go bright on veggies. Carrots, cherry tomatoes, bell peppers, and beets give you more fiber, minerals, and vitamins than their paler companions, like cucumbers. Bright veggies are also rich in antioxidants, which turn on your own antioxidant factories. Skip anything doused in mayo or an indefinable dressing.

3. Choose lean protein. Chickpeas, kidney beans, egg whites, and quinoa (KEEN-wah, a small, light grain) are nifty sources of protein. Skip three-bean salad -- it's typically awash in omega-6-laden corn oil (you want omega-3 oils, not omega-6 ones) -- and cottage cheese, unless it's labeled low-fat.

4. Add healthy crunch. Sprinkle on a tablespoon of walnuts or sunflower seeds -- both are rich in heart-healthy omega-3 fats, which help you absorb the nutrients in all those veggies. Skip croutons, which are often high in sodium, calories, and trans fats.

5. Dress for success. Swirl on about 1 teaspoon of heart-healthy canola oil (olive oil is second choice), a splash of vinegar, a grating of pepper, and toss, toss, toss. It's the secret to a perfect salad, because it distributes the flavors and lets you use minimal dressing to maximum effect. Skip ready-made dressings, which are either packed with fat or -- if they're low-fat or fat-free -- are usually loaded with salt, sugar syrups, and other iffy additives.