Healthy Lunch Makeover

Salad: Before and After

Before: A salad with four cups of iceberg lettuce mixed with romaine, topped with one quarter cup of croutons and low-cal dressing

Total count: Calories, 95; protein, 4.5 grams; vitamin A, 1,048 IU; vitamin C, 11 mg; fiber, 4 grams; fat, 3.6 grams

After: Toss the iceberg and use lots of dark green lettuce (it has far more nutrients). Then bump up your salad's staying power by adding 3 ounces of canned tuna. Top with vitamin-rich broccoli, bell peppers and carrots; instead of croutons, use seven walnut halves for additional protein and some crunch. Drizzle with balsamic vinegar and a teaspoon of olive oil. Add a whole-wheat roll for extra fiber (which helps you feel full longer) and complex carbohydrates (which provide energy).

Total count: Calories, 420; protein, 31 grams; vitamin A, 15,000 IU; vitamin C, 192 mg; fiber, 10 grams; fat, 18.5 grams