[...] a mix of greens means more nutrients for your body: potassium from endive, vitamin K from radicchio, and phytonutrients from red cabbage. 16 skip creamy salads Mayo (which has 100 calories and 12 grams of fat per tablespoon) is the go-to dressing for tuna, chicken, and pasta salads.\n Use cukes, onions, zucchini, beets, or carrots, says Ulrich Koberstein, chef and group director of culinary arts at Destination Khler in Wisconsin. (And you'll still get iceberg's satisfying crunch.) 24 Use veggles to add flavor Skip fatty spreads in favor of grilled onions (ask that they not be cooked in oil) and roasted peppers (water-packed), which are antioxidant-rich and have just 20 calories. 25 MIx up the meat Typically, half a chicken breast is about 3 ounces, so portion control is built in-unlike sliced lunch meat which varies in amount from place to place.