Protein BarsThey seem like a healthy snack replacement, but they can contain more than twice the amount of fat and carbs as a chocolate brownie. To steer clear of needless calories, look for options thathave less than 180 calories and 5 grams fat, and provide at least 5 grams of fiber.
Dried Fruit With more than 100 calories per ¼ cup serving, calories can add up quickly when you’re eating dried fruit.Eating fresh or frozen fruits instead, Youll be able to eat a larger, more satisfying serving for fewer calories and feel fuller from the fluids
MargarineMargarine has more trans fat, which simultaneously raises your “bad” (LDL) cholesterol and lowers “good” (HDL) cholesterol, according to the Mayo Clinic. It’s the one ingredient that dietitians recommend to avoid completely. To limit your risk of heart disease, choose whipped butter, which has a lower caloric density.
Yogurt Yogurt in any form is a goodsource of calcium & vitamin D.But some brands have as muchfat and sugar as a jelly-donut.Be sure you’re only getting the good stuff by choosing plain, low-fat versions. Flavor themon your own with fruit & honey.Plain Greek Yogurt offers twice as much protein and half the amount of carbs as the traditional type
Reduced-Fat Peanut Butter When manufacturers take fat out of peanut butter, they replace it with sugars.As a result, reduced-fat peanut butter has the same totalcalories as the original, but more than twice the amount of carbs. It’s better to stick with the regular stuff. You’ll eat less, because the full-fat version is more satisfying and filling.
Fat-Free Salad DressingIf you’re watching your blood pressure, steer clear of this stuff. In just two measly tablespoons of fat-free Italian dressing, you take in up to 500mg of blood-pressure- raising sodium. Instead, make your own low-salt dressing by combining balsamic vinegar, lemon juice, and flavor-packed seasonings like pepper, turmeric and mustard seed.
Bran Muffins A typical bran muffin has more than 400 calories and upto 15 grams of fat, with most of the calories coming from sugar and refined flour.Think of these as a decadent treat, not a healthy coffee companion. The best bet is to make a lower-fat, portion controlled version at home.
Turkey BurgersThe average restaurant-style turkey burger has more than600 calories and 30 grams of fat – and that’s without the bun or toppings. The next time you’re wondering which burger to choose, don’t worry about the type of meat.Instead, limit your portion size by sharing it with a friend, or going open-faced.
Sushi Sushi rolls can be deceiving, because they’re packed tightly and look small, but some are calorie bombs just waiting to blow up your waistline.A single roll can pack more than 500 calories.To steer clear of these calorie- dense tripwires, avoid any rollthat includes these ingredients:tempura (which is another word for deep fried), cream cheese,shredded cheese, or spicy mayo sauce.