Salad 

If you’re overwhelmed by messages to fill half your plate with fruits and vegetables, start with salad instead. Not only is it a cinch to prepare, a 2012 study found eating salad before your meal can pump up your intake of water-rich veggies by 23%. Prefer to eat yours with your meal? Go ahead. You’ll down 11% fewer calories. For maximum staying power and nutrient absorption, make sure yours has a little bit (think 1 tablespoon) of healthy fat from vinaigrette salad dressing made with heart-smart olive or canola oil.

View Recipe: Melon and Fig Salad with Prosciutto and Balsamic Drizzle