The salad table can provide all 4 food groups. 1 cup (250 mL) of leafy dark greens equals one veggie choice, ½ cup of quinoa, couscous or rice salad offer a grain choice, 2 hard boiled eggs, ¼ cup of nuts and seeds provide a non- meat protein choice, 1 ½ oz of cheese provides a dairy choice. Dress your salad with olive oil and flavoured vinegars instead of creamy dressing if you want to cut calories.