Salads are a great addition for helping dieters, it keeps you full-feeling and you can add great nutrition to your diets.
Once I learned that on average a tablespoon of olive oil has about 120 calories, I started looking for other options for cooking and salad dressing, and I found Braggs. Now I use it in stirfrys, and on salads. Just drizzle it over your salad with some fresh lemon/lime and any fresh herbs/spice you like, and you will have created a 0 calorie salad dressing.
I've chosen to add a bit more 'nutritional oomph' to my salads by using kale instead of lettuce. Kale is an awesome cruciferous veggie that's packed full of nutrients and boasts quite a few potential health benefits, not to mention it tastes pretty good! It works well as a salad and because it's a bit more sturdy than lettuce it holds up well to added dressing and warm toppings.
When I make fat free salad dressing I add a tsp of either Thick & Thin Not Starch, or xanthan gum. This makes a nice thick texture, and the dressing sticks to the salad better. It also adds healthy fiber to my diet.
I'm not a huge spinach fan, but I know that it's so, so good for you. So I started eating salads with mostly iceberg lettuce and just a little spinach chopped up very small. I gradually increased the spinach content as I got used to it. Now I can eat it no problem.
I don't always use salad dressing... I find if you add fresh fruits, the flavour is just as good as any dressing. Some of my favourites are [tinned] mandarins, blackberries, strawberries and kiwi fruit. And, they go with almost anything else you want to throw in there: egg, tomato, lettuce, etc.
I love to have salads when eating out. They're a lot of work to make. I have the fattening items left off (croutons, eggs, cheese, etc) but the light dressing options are often limited. So I carry my own in a little screw top bottle (bought mine at REI). It's a perfect solution for me.
Eating healthy can take a lot of prep time. I cut up and prepare salad fixings for 2-3 days at a time. I make bags of chopped cucumbers, tomatoes, etc. and keep them ready for a fast, delicious salad. Just grab a serving from each bag and add to your plate. Yum!
I wanted a salad for dinner w/o the hassle. I was grateful that I had resealable bagged salad (iceberg w/carrots, red cabbage) handy. It's quick, sanitary, and healthy! To add a little, I chopped up a cucumber and an onion, added an egg and salad toppings, and voila! No rinsing and chopping lettuce :-)
I use one of those plastic condiment squeeze bottles with a narrow tip for my salad dressings. Even my kids can use the bottle without squirting too much out onto the salad. It saves TONS of calories and fat by squeezing out a smaller stream. This saves money too!