"I generally try to get rice from one station, chicken, spinach, and beans from another and ta-da: healthy salad bowl."—M. L. Eileen Langer recommends avoiding rich or heavy items like casseroles or anything in a ton of sauce. Instead, build your own meal. She suggests putting together a meal with lots of vegetables, a simply-prepared protein, and a "reasonable portion" (i.e. a couple tablespoons) of sauce, dressing, or a fatty condiment — like cheese or nuts — to add some extra flavor.