Fat-free: 20 to 50 calories
Light: 50 to 80 calories
Regular: 100 to 150 calories
Vinaigrettes tend to have fewer calories than creamy ones.
Add It Up
Try this salad, using some of the above ingredients: 2 cups mixed greens + 1 cup sliced cucumbers + 1 cup tomatoes + 1/2 cup chickpeas + 2 tablespoons regular dressing = a smart 410 calories. But use this guide to make a plate that makes your mouth (and your waistline) happy.