Five tips to build a better salad

1. Go (leafy) green. Use a variety of dark greens like spinach, romaine, arugula, dandelion greens, kale, watercress and herbs to add flavor and more nutritional value than iceberg lettuce.


2. Simply switching the type of cheese used to top a salad from typical shredded cheddar to feta crumbles can cut fat and calories without sacrificing great flavor or texture. Athenos Feta cheese has 30 percent fewer calories and one-third less fat than cheddar cheese, and offers 6 grams of protein per serving. The tangy, rich flavor of feta will make any salad more exciting.


3. Fill up on lean protein. Try grilled chicken or thinly sliced lean steak, canned beans of all kinds, tofu, hardboiled eggs or water-packed tuna.


4. Add walnuts, almonds or even sunflower seeds instead of oily croutons or processed bacon bits to add crunch.


5. Forgo the salad dressing and instead add a squeeze of citrus fruit and a sprinkle of fresh herbs, along with a few dashes of oil and vinegar.