Cocktails
Joining friends for happy hour? Consider this: An eight-ounce gin and tonic has 160 calories versus an eight-ounce daiquiri, which has 430. We recommend abstaining from drinking alcohol especially because it has a negative effect on dieting. If you do drink on a rare or special occasion, stick to one drink, preferably a glass of champagne or wine spritzer, which are much lower in calories.
Salad Dressing
Salad is a dieter’s best friend, right? Not when it’s swimming in dressing. Top those greens with one tablespoon of dressing — full-fat dressings have about 50 calories per tablespoon — or switch to low-calorie alternatives like salsa or balsamic vinegar.
Regular Soda
One 12-ounce can of regular soda contains about 150 calories, not to mention a slew of sugar. Drink a can a day without changing anything else in your diet, and you could gain 15 pounds by year’s end, according to one study. Switch to diet soda, and limit yourself to one can a day.
Baked Chips
Although healthier than regular chips, baked chips are still loaded with calories. One ounce of baked chips (about 15 chips) contains 110 calories and packs no nutritional value. Instead, get a crunchy, salty fix by snacking on sliced cucumber spiced with salt and/or vinegar.
Sports Drinks
Unless you’re exercising for more than an hour, you don’t need a sports drink. Sure, they might taste better than water, but down a 32-ounce bottle and you’ll be 240 calories richer. If you can’t stand plain water, try a no-calorie flavored water (in limited amounts) or add orange and lemon slices for a splash of citrus and enjoy as much as you’d like!
Mayonnaise
It tastes delicious on sandwiches but beware: Just one tablespoon of mayo has 12 grams of fat and 110 calories, so use only a teaspoon at a time. Even better? Eliminate, or at least use low-fat, or use hummus instead, which has only about 30 calories, 1.5 grams of fat per tablespoon and is a good source of protein (2 Tbs = 1 protein).
Applesauce
Applesauce seems like such a healthy food. And it can be, as long as you’re eating natural, unsweetened applesauce. Otherwise, you’ll get a huge dose of sugar and calories — 100 calories in four ounces of regular applesauce versus 50 in four ounces of the natural, unsweetened version. (2 oz natural/unsweetened = 1 fruit)
Granola Bars
They sound like the ultimate health food, but granola bars are often no better than candy bars. Some contain more than 200 calories and may be loaded with sugar.