In just one big bowlful you can get your five daily vegetables servings if not more. If you like salad bars take heed. A typical salad-bar meal can easily contain 1,000 calories, with 45 percent of those from fat.

• carbohydrate-dense veggies such as corn, corn relish, peas, beats, and carrots; 
• beans and legumes such as chickpeas, kidney beans, and three bean salad; 
• orange sections, diced apple, raisins, banana slices, and berries;

• red tomatoes, 
• green peppers, 
• orange carrots, 
• dark lettuces

• low-fat cottage cheese,
• flaked tuna, canned salmon,
• sliced turkey, chicken, 
• other lean meats