When I first started losing weight, I thought salads were a "safe" choice since they were made with lots of low-calorie and nutritious veggies. That's partly true—salads are a great way to pack more veggies into your diet, but they can also wreck your weight loss efforts if you aren't careful.

Here are some do's and don't to keep your salads figure friendly.

Do make your own salad
A lot of pre-made salads are made with tons of iceberg lettuce (more on this not-so-great choice below), barely any fresh vegetables, and loaded with creamy, high-calorie dressings, so they're not always the most beneficial or diet-friendly option. If possible, take advantage of salads bars or make your own at home so you have control over what goes into it—try starting with dark leafy greens like spinach and loading up on fiber-filled beans, and colorful veggies like red peppers, corn, and snap peas.

Don't start your salad with iceberg lettuce
I always used to load up my salads with iceberg lettuce until I discovered it offers very few nutrients (and taste for that matter) to my diet. Instead, I add darker leafy greens, like spinach, arugula, and romaine for an extra good-for-me-punch.