SALAD REDUCED LVFBPND

Let me break that down for you. Here's how to make a big healthy salad and ideas for great toppings:

Start with a bed of leafy greens. They're low in calories and a good source of fiber. There are different varieties of lettuce, such as iceberg, leaf, spinach, escarole, romaine, or butter. The darker greens offer more nutrients than iceberg lettuce.

Add raw vegetables. Brightly colored vegetables have flavonoids, and the dark green vegetables are lowest in calories — about 20 calories per half-cup serving. Fresh green beans snap peas, carrots, radishes, broccoli, cauliflower, zucchini, artichokes, avocados, tomatoes, and cucumbers are all healthy salad toppings.

Add fruits or berries. Blueberries, raspberries, blackberries, pomegranate arils, apple slices and raisins can add vitamins and antioxidants to your salad. One-half cup of apple slices has 30 calories, and one-half cup of berries has about 40 calories.

Add a little protein. A chopped or sliced hard-boiled egg is an excellent source of protein, you can add a serving of lean beef, cooked shrimp, tuna, chicken breast, or strips of cheese. Watch your portion size and avoid fried meats like chicken strips or battered and fried shrimp. A quarter cup of chopped chicken meat or one egg will add 75 calories.

Half a can of tuna adds about 80 calories. Two ounces of cubed or shredded mozzarella or cheddar cheese may add up to 200 calories.

Sprinkle a few nuts. Walnuts, pecans, almonds, or cashews add a nice crunch. Just a few nuts will do, about a one-eighth cup of nuts adds about 90 calories. Walnuts are an excellent source of omega-3 fatty acids, and all nuts add protein and heart-healthy polyunsaturated and monounsaturated fatty acids.

Finish with salad dressing. One tablespoon of regular commercial salad dressing adds 50 to 80 calories. Low-fat and reduced calorie dressings are available, or you can top your salad with freshly squeezed lemon or lime juice.