A nutrition pro teaches you how to build a better salad.

Millet, quinoa, kamut? Cynthia Sass, RD, author of The Ultimate Diet Log, helps you navigate Whole Foods' salad bar with its new legume and grain selection.

STEP 1: Start with mesclun/mixed greens or a romaine and arugula/spinach combo. Then, add other raw veggies. "The goal is about two cups of raw, low-cal veggies--not starchy ones like potatoes or peas--in at least three different colors," says Sass. "Eating a rainbow of hues means you get a broader spectrum of antioxidants." 

STEP 2: For protein, aim for a half-cup of either cubed baked tofu, lentils or beans. "I love the new heirloom beans!" raves Sass. "They're loaded with filling fiber in addition to protein, as well as antioxidants and important minerals like iron and magnesium."

STEP 3: Next, toss in a whole grain. "My favorites are barley and quinoa," says Sass. "Again, my goal is a half-cup."

STEP 4: For fat, add either extra-virgin olive oil (no more than a tablespoon) or pick up about 10 green and black olives from the olive bar. "A healthy, plant-based fat like oil or olives boosts the absorption of fat-soluble vitamins like vitamin A, as well as antioxidants," explains Sass.

STEP 5: Dress your salad in balsamic vinegar. "It adds a ton of flavor and even more antioxidants for just 10-15 calories per tablespoon."

Looks like the bar has been raised.