Instructions: You cant beat salads for nutritious food. To build a salad that includes a full dose of nutrition, including protein, carbohydrates, fiber, vitamins and minerals, use these tips from the California Walnut Commission:

* Think rainbow. You often can add nutrition as well as color with ingredients such as red peppers, carrots, corn, cauliflower, mushrooms and broccoli.

* With greens, the darker the better. Darker greens such as spinach, kale, mustard greens and chicory are the best choice for nutrition. Mix an array of different greens.

* Beans add fiber. Load up on garbanzos, black beans, kidney beans, lentils, etc.

* Fruit adds a light, bright touch and great low-fat nutrition.

* Nuts and seeds add flavor and crunch, plus protein, fiber and "good" fat, including omega-3s.

* Fish, especially cold-water fish such as salmon and tuna, provide protein and omega-3s.

* Chicken and turkey provide lean protein.

* Use dressing in moderation, and avoid creamy dressings. Make your own vinaigrette, going light on the oil to let the herbs and vinegar shine.

* If you add cheese, make it a minimal amount.

* Croutons can be high in fat. To make your own low-fat croutons, cube slices of bread, season with herbs and just a touch of olive oil, and then lightly toast.

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