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17. Dress down your salad.

A tablespoon of regular dressing can have as much as seven times the calories of the leafy greens it coats. Use a variety of light dressings or dilute regular oil-based, bottled salad dressings by draining some of the oil that is floating on the top and replacing it with water or a flavored vinegar.

For a homemade, light dressing, use the 1:2:3 formula. Use 1 part olive oil, 2 parts water or juice, and 3 parts of a flavored vinegar plus some seasonings. A favorite: 1 tablespoon olive oil, 2 tablespoons orange juice, 3 tablespoons balsamic vinegar, and chives.

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All tips written by Joan Salge Blake, M.S., R.D.

--Updated August 2003

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Learn more about Boston University's Nutrition Programs.

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