I was at a buffet this weekend and was completely intimidated by the choices - I mean, it's semi-obvious what's good for you and what's not. Baked fish is better than coated and fried; Spaghetti with marinara is probably a tad better than the macaroni and cheese. But when I got to the salad choices, I was totally overwhelmed. I remembered my Eat This, Not That book had a section on salad bar options, so I looked back at it afterwards and realized I probably could have chosen better toppings. Here's the Salad Bar Survival Guide to help you next time.

Feel free to scarf:

• Chickpeas. Like all legumes, chickpeas bring to the table both protein and fiber, the sultans of satiety. Add to that a healthy dose of antioxidants and you have the makings of a salad-topping superstar.
• Spinach. Pick darker greens for the base. Spinach, on the greenest side of the spectrum, has more vitamins and nutrients than can fit on this page, including folate, which helps ward off mental decline and beta-carotene, which helps protect your eyes and skin.
• Tuna. Tuna fish on a salad, as opposed to tuna salad swimming in mayonnaise, will provide protein and heart-helping omega-3 fats without the heavy caloric price.
• Chicken. Lean protein is the key to making filling salads, and none come much leaner than chicken. If you're banking on the bird, though, remember tht a healthy portion is the size of a deck of cards.
• Tomatoes. Throw some on for lycopene, which has been linked to reduced risk of cancer and heart disease. Tomatoes also provide vitamins A, C, and K.
• Carrots. You'll love them for their sweet crunch and their vision-boosting beta-carotene.
• Mixed Greens. The diversity of leaves assures you a bowl filled with a wide variety of nutrients and active compounds. The delicate nature of these little lettuces, though, means they don't hold up as well to heavy ingredients and dressings.
• Alfalfa Sprouts. These feathery salad additions have a cache of vitamins unrivaled by nearly anything else you can put in your body. Get in the habit of topping off your salad with these.
• Romaine. Compared with iceberg, romaine contains 3 times more folate, 6 times more vitamin C, and 8 times the beta-carotene. Makes a good, sturdy bed for more substantial salads.
• Beets. The scarlet crusaders help to lower blood pressure, maintain your memory, and fight cancer.
• Red or Yellow Peppers. Pick red and yellow over green peppers, which contain half the amount of vitamin C. The more colorful your salad, the greater variety of nutrients you'll take in.
• Broccoli. Vitamin C, fiber, calcium, and few calories. Need we say more?

TO BE CONTINUED...