Kitchecn Remedy: The "bad" salad

ICEBERG LETTUCE: Yes, it's low-cal (15 calories and zero fat for 2 cups), but you'll miss out on key vitamins like A, C and K found in darker greens.

NOT-SO-HEALTHY VEGGIES: One-half cup carrots (23 calories) and tomatoes (16 calories) are great, but 1/2 cup marinated mushrooms pack 130 calories.

HIGH-FAT EXTRAS: Eaten all together, 1/4 cup cheese (114 calories), 1/4 avocado (80 calories), 2 tbsp. bacon (43 calories) and 1/2 cup croutons (93 calories) add up.

CREAMY DRESSING: The typical ladle serves up 4 tbsp.--double a healthy serving size. For ranch, that's 340 calories (almost as much as medium fries!).

The deal on dressing: Anything white generally has twice the calories and fat of vinaigrettes.

BREADED CHICKEN: A 5-oz. serving has 291 calories, 14 grams fat; coated stuff like teriyaki or buffalo chicken can also sneak in another 150 calories.

Health quickie: Nix buttery croutons and you'll save nearly 100 calories.