Now is the perfect time to supercharge your salads and avoid the extra calories that can sneak into an otherwise healthy meal.

Some dressings and toppings can add too much saturated fat, sodium and calories, reducing the health benefits of your salads. But you have options. Here are some power foods that create a satisfying salad with the crunch and flavor you’ll love.

Greens: The darker the better. Spinach, mesclun, romaine, spring mix and kale are all great options. That’s not to say that iceberg has nothing to offer. It just doesn’t contain as much iron, potassium and vitamins as its darker counterparts. But before you kick it to the curb, try mixing it with darker lettuces to give them some crunch.

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Veggie variety: When it comes to veggies, more is more. Toss in as many as you can and go for a variety of colors and textures: carrots, peppers, cucumbers, mushrooms, cauliflower, onions and peas. Veggies are a great source of vitamins like A, B and C. They’re low in calories but high in fiber and water content, so they’ll fill you up.

Protein: Plant proteins like kidney beans, black beans and chickpeas are high in folic acid and make great add-ins. Nuts and seeds also provide protein and healthy unsaturated fats, but the calories add up fast. Limit these to a small handful (about an ounce). Animal protein like lean chicken, salmon, tuna or eggs is good, too. The recommended portion size is 3 ounces.

Toppings and dressings: Berries, citrus and other fresh fruit add flavor, texture and a bit of sweetness to your salad. Avoid the high-calorie creamy dressings such as ranch, Russian, Caesar and Thousand Island. Even oil-and-vinegar dressings can add 70 calories per tablespoon. Instead, sprinkle lemon or lime onto your salad. Or try red wine, balsamic vinegar or apple cider vinegar.

You also can make your own dressing using lower fat options as we did for today’s Southwest Chopped Chicken Salad. It can be made ahead of time and packed for a picnic or workday lunch. Try this salad once, and we think you’ll want to make it again and again.

Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.

Serves: 4  / Prep time:  20 minutes / Total time: 35 minutes

¾ cup canned black beans, drained and rinsed

¾ cup diced red bell pepper

12 ounces grilled chicken breast, diced

To prepare the dressing: In a small bowl whisk together sour cream, mayonnaise, lime juice, vinegar, honey, sriracha sauce, cumin, garlic powder, salt and black pepper. Place lettuce in a large bowl and top with black beans, red pepper, corn, celery, avocado, onion and chicken. Pour dressing over vegetables and toss to coat. Serve.

348 calories (19% from fat), 7 grams fat (1.5 grams sat. fat), 32 grams carbohydrates, 39 grams protein, 384 mg sodium, 91 mg cholesterol, 105 mg calcium, 6 grams fiber. Food exchanges: 14 lean meat, 3 vegetable 1 fat.