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An average plate of unwise choices can top out at more than 1,500 calories and 45 percent fat--more than a Big Mac, fries and a shake. So before you belly up to the salad bar you need to know how to skillfully sidestep the fat-laden mines buried in that field of greens. CREATING THE ULTIMATE SALAD The first thing to guard against is the "get my money's worth" mentality. Everyone loves a good deal, but file you don't want to bargain with your health, file and all-you-can-eat salad bars are an invitation to excess. You'll find the most basic offerings are the healthiest ones as well. * DARK LEAFY GREENS That familiar salad staple iceberg lettuce has little to offer beyond a satisfying crunch. (That's not to say it's bad for you. In fact, since lettuce is mostly water, it has zero calories, and metabolizing it will actually help you burn calories.)
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