Choosing salad for lunch or dinner is a nutritious way to enjoy a satisfying meal without breaking your calorie budget. But, keep in mind that all salads are not created equal! Sure many are good for you but believe it or not a simple Caesar salad can cost you over 500 calories and 40 grams of fat! To ensure your salad is full of taste instead of calories here’s how to navigate the salad bar to ensure a diet friendly meal!

Choose your lettuce: When possible pick spinach or arugula, which are dark leafy greens, packed with calcium, iron and fiber (and only 10-15 calories per cup). However if you are looking for a satisfying crunch, romaine lettuce is a great choice too since it is full of fiber, water and vitamin C. These three lettuces pack more nutrition into their leaves as compared with iceberg lettuce which although low in calories is void of many nutrients.

Add lots of non-starchy vegetables: Cucumbers, celery, carrots, hearts of palm, cherry tomatoes, peppers, raw mushrooms, broccoli, cauliflower, beets, onions, and sprouts (just to name a few) contain plenty of fiber, antioxidants, vitamins and minerals but only 10-30 calories per serving. So load up on these crunchy favorites and stay full for hours! And remember to aim for a colorful salad to ensure you’re getting a variety of nutrients.

Limit starchy vegetables: Even though beans, corn, peas and potatoes are high in fiber and nutrients they still contain more calories, 60–100 per ½ cup, than non-starchy vegetable. Instead of avoiding them altogether, choose one of the above items per salad and dig in.

Add lean protein: To ensure satiety (which equals satisfaction) make sure to include chicken or turkey breast, fish, shrimp, eggs, lean beef or tofu to your salad. Make sure the meat is not fried, mixed with mayonnaise or another dressing to ensure the lowest calorie option. You can always add dressing later.

Calorie traps = AVOID: Dried fruits like raisins or cranberries, nuts and marinated/grilled vegetables seem like healthy additions but will cost you anywhere from 90 to 160 calories per ¼ cup. Croutons, noodles and pasta will tack on a quick 60 to 130 calories so stay away and save those calories for later.

Dressing dilemma: Sure it adds flavour but salad dressing also packs a caloric punch. Two tablespoons of regular dressing can cost you 150 calories and 16 grams of fat and you’re likely eating way more than two tablespoons. So from now on always order your dressing on the side and drizzle two teaspoons over your salad. Your best bet? Simply balsamic vinegar and 2 tsp of olive oil. Lots of flavour without the added fat!