I've learned that if you eat a large salad with a base of good greens (not iceburg lettuce) like Romaine, spinach etc. and a lowfat dressing (I like the salad spritzers) before the lunch and evening meals it fills you up, so you won't be able to eat too much of the rest of dinner. This makes for a lower calorie meal. I truly walk away from meals with a satisfied feeling but not bloated.
I also find that washing your salad greens all at once then putting in a air tight container really helps to encourage me to eat more salads. I enjoy salads, I just hate the preparation time. This tip has really helped me.