Some studies have shown that capsaicin, the compound that gives peppers their zing, may boost metabolism. Plus, experts at Canada’s Laval University found that when study participants ate appetizers containing capsaicin-rich hot sauce, they consumed roughly 200 fewer calories with their meals than those who skipped the spicy stuff. To get optimum salad-bar benefits, load up on chili peppers or jalapeños. A quarter cup has 15 calories.

Quash a Cold

If the bar offers sunflower seeds, sprinkle liberally! ""They’re high in zinc and selenium, minerals that naturally up the body's potential to ward off illness,"" explains Leslie Bonci, a registered dietitian at the University of Pittsburgh Medical Center. A quarter cup has about 190 calories.

Enhance Your Eyesight

Popeye was right: For its health-boosting benefits, spinach can’t be beat! Besides being loaded with iron, fiber, folate and vitamins A and C, the leafy green stuff contains zeaxanthins — compounds proven to ward off macular degeneration, says Bonci.

Curb the Snacking Urge

Topping your salad with skinless chicken breast can ward off weight gain, says Joy Bauer, registered dietitian and author of Joy Bauer’s Food Cures: ""The protein in chicken increases lean muscle mass, raising your metabolism, and it keeps you feeling satisfied, so you’re less likely to snack between meals."" Bauer advises tossing in half a cup — 115 calories, 2.5 grams of fat.

Ensure Heart Health

Since their plentiful stores of fiber have proved to lower cholesterol, it’s a good idea to load up on legumes — kidney beans, black beans, lima beans and chickpeas are worthy salad-bar staples — explains Donna Winham, professor of nutrition at Arizona State University Polytechnic in Mesa. And because they’re packed with satiating protein, you’ll feel full until it’s mealtime again, she notes. A half cup has 120 calories.

Strengthen Those Bones

That shredded mozzarella packs a bone-strengthening punch, says John La Puma, M.D., author of Chef MD’s Big Book of Culinary Medicine. A one-ounce serving of part-skim mozzarella has about as much calcium as six ounces of low-fat milk. (Two tablespoons contain 79 calories and 3 grams of fat.)

Pulverize Pain

Dried cherries contain anthocyanins, anti-inflammatory compounds that help alleviate body aches. And researchers at the University of Texas say they’re also rich in melatonin, an antioxidant that can enhance the quality of sleep. (A half cup contains 280 calories.) "

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