Kitchen Remedy: The "good" salad

LOAD UP ON LEAFY GREENS: The darker the leaf, the greater the nutrients like iron and folic acid; besides, 3 cups baby spinach has only 21 calories.

PILE ON VEGGIES AND FRUIT: Three to five 1/2-cup servings of choices like carrots, red onions, asparagus or apples total only about 100 calories.

ADD SATISFYING EXTRAS: Pick flavorful ones and you'll need only two: 2 tbsp. walnuts has 98 calories, 10 grams fat; 2 tbsp. goat cheese has 52 calories, 4 grams fat.

Sweet tip: Apples or grapes add a flavor surprise without fat.

CHOOSE ONE PROTEIN: Lean proteins are incredibly satisfying and low in calories--a 3-oz. portion of grilled chicken has just 96 calories, 3 grams fat.

TOP IT OFF THE HEATLHY WAY: Choose full-fat (not "diet") vinaigrettes. Their healthy fats keep you full longer; 2 tbsp. of a balsamic type has 90 calories, 9 grams fat.