Filling up on fiber- and water-rich foods at the beginning of a meal can help prevent you from eating too much high-calorie fare later. Research out of Penn State shows that eating a first-course salad can reduce overall calorie intake at a meal by up to 12 percent. A small side salad is an easy way to work more nutritious vegetables into your diet. But not the kind of salad with a leaf of iceberg, loads of croutons and heavy dressing.
Start with a salad of greens as the foundation, then add an assortment of vegetables for crunch, flavor and color. The more colors of vegetables you add, the more disease-fighting nutrients you get.
Here are more than 40 ideas to make an almost endless variety of tasty, wholesome salads:
For more tips and recipes, visit our Eat More Vegetables Challenge page