Instructions: PILE ON THE GREENS, REDS, AND YELLOWS. Remember that colorful vegetables pack the most cancer-fighting phytochemicals, so go for variety. When you can, choose romaine lettuce over iceberg.

SPRINKLE ON NUTS AND SEEDS. Yes, theyre high in fat, but theyre rich in heart healthy vitamin E and fiber. Just dont overdo it. Two tablespoons of sunflower seeds come with 95 calories.

PICK FETA OR COTTAGE CHEESE OVER JACK OR CHEDDAR. The crumbly cheeses have 30 to 90 percent less fat. And when cheese is part of the ensemble, lighten up elsewhere.

LOOK FOR AN OILY SHEEN ON BEANS, OLIVES, AND MUSHROOMS. Its your clue that theyve been steeped in vegetable oil. When in doubt - it can be hard with red beans and garbanzos - ask if theyve been marinated.

SCOUT OUT THE WHITE MEAT. Shredded roast turkey and chicken sound light but the dark portions can be as fatty as cuts of beef and pork. You want the breast only, either roasted or smoked.

WATCH OUT FOR POTATO, PASTA, AND CHICKEN SALADS. A skimpy half cup of a typical potato salad adds 180 calories. (Its all that mayonnaise.) If you want something starchy, ask for a wheat roll or slice of bread.

DRESS LIGHTLY. Many salad bars offer low-fat or nonfat versions of ranch, honey mustard, Italian, and even caesar dressings. Plain oil and vinegar is a fine choice, too, if you bear in mind that a tablespoon of olive oil has 120 calories.

EXAMPLE - Heres how good intentions go bad: You start with a mound of greens. Add some croutons, a scattering of cheddar, a handful of olives, and a ladle of vinaigrette to, and a scoop of potato salad on the side. You just built yourself a meal that nears 700 calories.

Consider these lighter options; they provide plenty of flavor and variety for less than half the calories and fat.

ZORBAS PASSION - Spinach (2 cups), tomato slices (4), red onion slices (1/4 cup), garbanzo beans (1/4 cup), feta cheese (1/4 cup), olives (3), nonfat ranch dressing (3 tablespoons). 295 calories, 10 grams of fat.

LA PROVENCALE - Romaine lettuce (2 cups), green beans (1/2 cup), sliced cucumbers and carrots (1/2 cup each), chopped hard-boiled egg (1 white and yolk), olive oil and wine vinegar (1 tablespoon each). 260 calories, 21 grams of fat

THE COUNTERCULTURE - Spinach (1 cup), broccoli, green bell peppers, purple cabbage, sliced raw mushrooms, bean sprouts (3 1/2 cups of vegetables, total), jack cheese (1/4 cup), nonfat honey mustard dressing (3 tablespoons). 250 calories, 10 grams of fat

NOTES : Salad by the pound, offered at many markets and lunch emporiums, has become the ultimate convenience meal. The choices are mind-boggling. A small salad bar may have 35 items, a larger one 80. But beware. The mix you pile into that clear plastic box could be clogging your arteries and widening your hips instead of easing your cancer risk and protecting your heart and bones. Try these tips to get the light meal you want.

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