8 Simple and Healthy Salad Dressings

There’s no doubt that salad can be a healthy addition to a balanced diet.

Unfortunately, most store-bought dressings are brimming with added sugar, preservatives, and artificial flavorings that can diminish the potential health benefits of your salad.

Making your own salad dressing at home is an easy and cost-effective alternative to store-bought varieties.

Furthermore, it can give you better control of what you’re putting on your plate.

Here are 8 simple and healthy salad dressings that you can make at home.

1. Sesame ginger

This simple salad dressing doubles as an easy marinade for meat, poultry, or roasted veggies.

It’s also easy to make using ingredients you likely already have on hand.

Ingredients

  • 1 tablespoon (15 ml) olive oil
  • 1 tablespoon (15 ml) sesame oil
  • 1 tablespoon (15 ml) soy sauce
  • 1 tablespoon (15 ml) maple syrup
  • 1 tablespoon (15 ml) rice vinegar
  • 1 clove minced garlic
  • 1 teaspoon (2 grams) freshly minced ginger

Directions

  1. Whisk together the olive oil, sesame oil, soy sauce, maple syrup, and rice vinegar.
  2. Add the minced garlic and ginger and stir together until combined.

NUTRITION FACTS

A 2-tablespoon (30-ml) serving contains the following nutrients (12345):

  • Calories: 54
  • Protein: 0.2 grams
  • Carbs: 3.5 grams
  • Fat: 4.5 grams

2. Balsamic vinaigrette

With just five basic ingredients, balsamic vinaigrette is one of the easiest homemade salad dressings to prepare in a pinch.

It has a sweet yet savory flavor that works well in just about any salad, making it one of the most versatile options available.

Ingredients

  • 3 tablespoons (45 ml) balsamic vinegar
  • 1 tablespoon (15 ml) Dijon mustard
  • 1 clove minced garlic
  • 1/2 cup (118 ml) olive oil
  • salt and pepper

Directions

  1. Combine the balsamic vinegar with the Dijon mustard and minced garlic.
  2. Slowly add the olive oil while continuing to stir the mixture.
  3. Season with a bit of salt and pepper prior to serving to give the flavor a quick boost.

NUTRITION FACTS

A 2-tablespoon (30-ml) serving contains the following nutrients (1678):

  • Calories: 166
  • Protein: 0 grams
  • Carbs: 1 gram
  • Fat: 18 grams

3. Avocado lime

Creamy, cool, and refreshing, this avocado lime dressing works great on salads or served as a tasty dip for fresh veggies.

Avocado is a great source of heart-healthy monounsaturated fats and may help boost your HDL (good) cholesterol levels (910Trusted Source).

Ingredients

  • avocado, cut into small chunks
  • 1/2 cup (113 grams) plain Greek yogurt
  • 1/3 cup (5 grams) cilantro
  • 1/4 cup (60 ml) lime juice
  • 4 tablespoons (60 ml) olive oil
  • 2 cloves minced garlic
  • salt and pepper

Directions

  1. Add the avocado chunks to a food processor along with the Greek yogurt, cilantro, lime juice, olive oil, and minced garlic.
  2. Top with a bit of salt and pepper and then pulse until the mixture reaches a smooth, thick consistency.

NUTRITION FACTS

A 2-tablespoon (30-ml) serving contains the following nutrients (189111213):

  • Calories: 75
  • Protein: 1 gram
  • Carbs: 2.5 grams
  • Fat: 7 grams

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4. Lemon vinaigrette

This tart, tasty salad dressing is a great choice to help brighten up your favorite salads and vegetable dishes.

It works especially well for simple salads that need a bit of extra zing, thanks to its zesty citrus flavor.

Ingredients

  • 1/4 cup (59 ml) olive oil
  • 1/4 cup (59 ml) fresh lemon juice
  • 1 teaspoon (7 grams) honey or maple syrup
  • salt and pepper

Directions

  1. Whisk the olive oil and fresh lemon juice together.
  2. Mix in honey or maple syrup for a bit of sweetness.
  3. Season with salt and pepper to taste.

NUTRITION FACTS

A 2-tablespoon (30-ml) serving contains the following nutrients (11415):

  • Calories: 128
  • Protein: 0 grams
  • Carbs: 3 grams
  • Fat: 13.5 grams

5. Honey mustard

This creamy homemade dressing has a slightly sweet flavor that’s ideal for adding a bit of depth and rounding out your favorite savory salads.

It also works well as a dipping sauce for sweet potato fries, appetizers, and fresh veggies.

Ingredients

  • 1/3 cup (83 grams) Dijon mustard
  • 1/4 cup (59 ml) apple cider vinegar
  • 1/3 cup (102 grams) honey
  • 1/3 cup (78 ml) olive oil
  • salt and pepper

Directions

  1. Whisk the Dijon mustard, apple cider vinegar, and honey together.
  2. Slowly add the olive oil while continuing to stir.
  3. Add salt and pepper to taste.

NUTRITION FACTS

A 2-tablespoon (30-ml) serving contains the following nutrients (171516):

  • Calories: 142
  • Protein: 0 grams
  • Carbs: 13.5 grams
  • Fat: 9 grams

6. Greek yogurt ranch

Versatile, creamy, and delicious, ranch dressing is one of the most popular salad dressings available.

In this homemade alternative, Greek yogurt gives a healthy twist to this tasty condiment. This version works well as a dipping sauce or dressing.

Ingredients

  • 1 cup (285 grams) plain Greek yogurt
  • 1/2 teaspoon (1.5 grams) garlic powder
  • 1/2 teaspoon (1.2 grams) onion powder
  • 1/2 teaspoon (0.5 grams) dried dill
  • dash of cayenne pepper
  • dash of salt
  • fresh chives, chopped (optional)

Directions

  1. Stir together the Greek yogurt, garlic powder, onion powder, and dried dill.
  2. Add a dash of cayenne pepper and salt.
  3. Garnish with fresh chives before serving (optional).

NUTRITION FACTS

A 2-tablespoon (30-ml) serving contains the following nutrients (11171819):

  • Calories: 29
  • Protein: 1 gram
  • Carbs: 2 grams
  • Fat: 2 grams

7. Apple cider vinaigrette

Apple cider vinaigrette is a light and tangy dressing that can help balance the bitterness of leafy greens like kale or arugula.

Plus, drizzling this apple cider vinaigrette over your favorite salads is an easy way to squeeze in a serving of apple cider vinegar, a powerful ingredient loaded with health benefits.

In particular, some studies have shown that apple cider vinegar may reduce blood sugar levels and lower triglyceride levels (20Trusted Source21Trusted Source).

Ingredients

  • 1/3 cup (78 ml) olive oil
  • 1/4 cup (59 ml) apple cider vinegar
  • 1 tablespoon (15 ml) Dijon mustard
  • 1 teaspoon (7 grams) honey
  • 1 tablespoon (15 ml) lemon juice
  • salt and pepper

Directions

  1. Combine the olive oil and apple cider vinegar.
  2. Add the Dijon mustard, honey, lemon juice, and a bit of salt and pepper to taste.

NUTRITION FACTS

A 2-tablespoon (30-ml) serving contains the following nutrients (17141516):

  • Calories: 113
  • Protein: 0 grams
  • Carbs: 1 gram
  • Fat: 12 grams

8. Ginger turmeric

This ginger turmeric dressing can help add a pop of color to your plate.

It has a zesty flavor that can complement bean salads, mixed greens, or veggie bowls.

It also features both ginger and turmeric, two ingredients that have been associated with several health benefits.

For example, ginger may help reduce nausea, relieve muscle pain, and decrease your blood sugar levels (22Trusted Source23Trusted Source24Trusted Source).

Meanwhile, turmeric contains curcumin, a compound well studied for its anti-inflammatory and antioxidant properties (25Trusted Source).

Ingredients

  • 1/4 cup (60 ml) olive oil
  • 2 tablespoons (30 ml) apple cider vinegar
  • 1 teaspoon (2 grams) turmeric
  • 1/2 teaspoon (1 gram) ground ginger
  • 1 teaspoon (7 grams) honey (optional)

Directions

  1. Mix the olive oil, apple cider vinegar, turmeric, and ground ginger.
  2. To enhance the flavor, you can add a bit of honey for sweetness.

NUTRITION FACTS

A 2-tablespoon (30-ml) serving contains the following nutrients (115162627):

  • Calories: 170
  • Protein: 0 grams
  • Carbs: 2.5 grams
  • Fat: 18 grams

The bottom line

Many healthy and nutritious salad dressings can easily be made at home.

The dressings above are packed with flavor and made from simple ingredients that you probably already have sitting on your shelves.

Try experimenting with these dressings and swapping them in for store-bought varieties in your favorite salads, side dishes, and appetizers.

Happy eating xoxo

8 Veggies You Can Turn Into Noodles

Spiralizing can be a fun way to use everyday vegetables in new and exciting ways. In about 5 minutes, you can have the start of a perfect pasta dish or the base for a vegetable-heavy salad. Make healthier homemade curly fries to serve up with your favorite protein, like steak or grilled sausage. Many of the vegetables that you can spiralize do not even need to be cooked before using.

In terms of spiralizers, there are a few on the market ranging from a $15 hand-held machine to a $30 tabletop spiralizer, all the way up to an $80 stand-mixer attachment. The tabletop spiralizers often offer the most versatile size options for the price, with attachments for small and large noodles and a straight blade for ribbon cuts. Once you find your spiralizer, get to know what you can spiralize!

Related: The Best Spiralizer for Making Vegetable Noodles

How to Spiralize with a Spiralizer

Step 1: Wash Your Veg

To start spiralizing, choose your vegetable then give it a good wash.

Step 2: Peel & Trim

Peel the vegetable if it has a thick outer layer (e.g., winter squash and broccoli stems), then trim both ends to create a flat base.

Step 3: Choose Your Blade

Machines typically come with variations on three options:

  • thin noodles
  • thick noodles
  • flat noodles

The thin blades create spaghetti-size noodles while the thick noodles look more like pappardelle or curly fries and the flat blade works for ribbon-width noodles. Most vegetables can be spiralized with any-size blade but most recipes will specify which to use. Also, your given machine’s guide will have in-depth information about the blades included and how to safely use them.

Step 4: Spiralize!

Once you assemble the spiralizer and safely secure the blade, push one end of the vegetable onto the spiralizer to secure it in place, then start spinning. Having just the right touch is important while spiralizing—push too gently and your noodles won’t form; push too hard and your noodles will break and the machine will clog. Push forward with a firm, steady grip, but allow the machine to naturally guide the vegetable through versus forcing it. If you need to trim down the length of your noodles for slaw or salads, place a loose pile on a cutting board and chop every few inches or so with a chef’s knife.

How to Spiralize without a Spiralizer

If you don’t have a spiralizer, there are a couple of ways to get noodle-like strips with items you might already have in your kitchen.

  • Vegetable peelers can achieve the flat noodles. Run the vegetable peeler down the length of vegetable, creating long strips.
  • Julienne peelers look like vegetable peelers with teeth, allowing you to create thinner, spaghetti-like noodles.
  1. Beets

When it comes to spiralizing beets, any variety will do. However, yellow and Chioggia have less chance of staining compared to the red beet. Beets can be spiralized without peeling, but peeling the beets creates a nicer presentation. Once the beets are spiralized, use them raw in salads or sauté or roast them to use as noodles or a side dish.

Recipe to Try: Spiralized Beet Salad

  1. Broccoli

Spiralizing gives you the perfect reason to look for broccoli with the stems. Broccoli stems can be every bit as delicious as the florets. To spiralize broccoli, trim the ends flat and peel the outer layer. Broccoli stems are best used fresh as the older, softer stems do not spiralize as well. Use the spiralized broccoli raw or sautéed.

Recipe to Try: Use-All-the-Broccoli Stir-Fry

  1. Butternut Squash

If you’re looking for an alternative to pasta, spiralized butternut squash is the perfect veggie solution. Peel butternut squash before spiralizing and use the neck of the squash only, reserving the hollow part for another use. Avoid older, late-season squash; they tend to be too soft to work with the spiralizer.

Sauté or roast the spiralized squash for a solid pasta or side dish. Butternut squash can also be boiled or cooked in a soup; however, overcooking will make the noodles fall apart.

Recipe to Try: Coconut Curry Cup of Noodles with Butternut Squash Noodles

  1. Carrots

Similar to beets, any variety of carrot will work when spiralizing. However, it’s often easier to spiralize the larger varieties. Scrub the carrots well and you can get by without peeling. Spiralized carrots are great sautéed, steamed or roasted but are also delightful raw. Use the raw carrots in noodle bowls, spring rolls or salads.

Recipe to Try: Fresh Tomato Salsa Shrimp With Carrot and Squash Noodles

  1. Potatoes

Homemade oven fries are reason enough to invest in a spiralizer. The vegetable slicer allows you create perfect even-thickness curly fries ready for the oven in minutes. Use the larger noodle attachment and start slicing—you don’t even need to peel potatoes before spiralizing. Beyond fries, potatoes are great sautéed or roasted for hash browns.

Recipe to Try: Oven-Baked Curly Fries

  1. Sweet Potatoes

Sweet potatoes are the perfect vegetable noodle that can be steamed or boiled, just be sure not to overcook the sweet potato noodles if boiling. The noodles should be cooked just long enough to be tender but not falling apart.

Recipe to Try: Sweet Potato Carbonara with Spinach & Mushrooms

  1. Summer Squash & Zucchini

The most forgiving vegetables for spiralizing, zucchini (aka zoodles) and summer squash can be spiralized into every size and used in about every way. They don’t need to be peeled before spiralizing.

noodle

Summer squash and zucchini are wonderful raw or cooked as salads, noodle bowls, tossed in a stir-fry. If you plan on using the noodles raw, you can skip salting. If you plan to cook the noodles, lay out the spiralized squash on a tea towel or paper towel and sprinkle with salt. Let the moisture draw out of the squash and pat it dry before using.

Recipes to Try:
Pad Thai with Spaghetti Sauce
Pesto Zucchini Pasta

  1. Turnips

This often-overlooked vegetable is one of the easiest to spiralize. Trim the ends and peel if the outside looks rough or thick. Spiralized turnips can be used raw, roasted or sautéed. Try them raw in salads or use as noodles. Turnips are also great when added to a stir-fry.

Recipe to Try: Turkey Ramen Bowl

 

 

Change These 5 Habits to Save Up to 1,335 Calories

If you find you’re struggling to lose weight, it could be that some bad habits are weighing you down. Try these fixes to keep those bad habits in check, and you could save 1,335 calories.

Bad habit #1: You think you need a full portion of a decadent treat to feel satisfied.

The fix: Share with a friend.

Calories saved: 300

You don’t necessarily need a full restaurant serving of something rich and decadent—like french fries or chocolate cake, for instance—to feel satisfied. If you are tempted by such calorie-rich foods, keep your portion in check by sharing a small serving with your dining companion. Just think, a portion of restaurant-style french fries can be around 600 calories—sharing lets you save 300 calories and still get your french-fry fix!

Bad habit #2: You always stick to the recipe.

The fix: Swap in healthier ingredients.

Calories saved: 400

You found a recipe for dinner tonight, but there’s just one problem—it’s got mega amounts of cheese and other high-fat and calorie-laden ingredients. Do your waistline a favor and swap in healthier ingredients, such as low-fat cheese or dairy (or use less than the recipe calls for), bump up the amount of veggies you include and choose leaner cuts of meat. If you choose a lighter recipe that uses some of these tricks in the first place, you can save 400 calories over a traditional version.

Bad habit #3: You finish everything on your plate.

The fix: Eat half and save the rest for later

Calories saved: 415

If you’re eating at a restaurant—whether you’re ordering a sandwich for lunch or a regular-size dinner entree—try eating half of what’s on your plate and packing up the rest for another meal (especially if you’re at a restaurant that serves oversize portions). You can round out your meal with fewer calories by ordering a side of steamed vegetables or a salad. Many restaurant entrees can top out at over 800 calories, while a side of veggies can net you just 35 calories.

Bad habit #4: You’re wasting calories on add-ons you won’t miss.

The fix: Dip, don’t dress, your salad; ditch the top slice of bread.

Calories saved: 70-100

You’ve probably heard that restaurant salads can often be far from a healthy choice—salads that are drowned in dressings (or adorned in cheese, bacon bits and croutons) can pack a wallop of calories. Order your salad without dressing and then use the dressing as a dip. You’ll likely end up using far less than if you pour it on, and you’ll still enjoy the flavor with each bite. A full-flavored creamy dressing like blue cheese packs 140 calories into 2 tablespoons—try the dipping method and you’ll probably need a tablespoon or less, saving 70 calories. Another place you can use this trick is to ditch the top slice of bread and eat your sandwich open-face—erasing 100 calories.

Bad habit #5: You eat when you’re bored.

The fix: Go for a walk.

Calories saved: 150

When you’re bored, it can be super-easy to poke in the cupboards to find a snack “for fun.” Next time you find yourself reaching for a snack out of boredom rather than hunger, try substituting activity instead—go for a walk, do some push-ups or stretches—and you’ll end up burning calories instead of consuming them. By not munching on those chips, you could save 150 calories … and that’s if you were only going to eat a single serving!

5 Myths About Cravings That Might Be Holding You Back

Imagine you’ve been on a healthy-eating kick. Everything is going great. You’re skipping the drive-thru, you’re passing up that second slice of pizza, you’re snacking on apples and adding a side salad to dinner. Then — wham! — out of nowhere a craving strikes and you find yourself elbow-deep in a tub of Rocky Road ice cream. In the moment, it can feel like cravings are this powerful force that can derail any resolution and let your appetites run wild. But in reality, it’s possible to get a grip on a craving’s pull and hold tight to your healthy-eating goals.

“I am a big fan of moderation,” says Traci Mann, PhD, professor of Social and Health Psychology at the University of Minnesota and author of “Secrets From the Eating Lab.” “I believe you will crave your favorite foods less if you know you can have them sometimes.”

It also helps to understand what you’re up against, she says: Hunger hits when your body sends the brain signals that it needs more food, and it’s influenced by things like how full your stomach is, your blood glucose levels, and certain hormones in your body. Appetite, on the other hand, has far less to do with when you last ate. It’s a desire for food that’s often triggered by seeing, smelling or thinking about something tasty, and it can also be influenced by everything from stress levels to medical conditions to certain social situations.

When someone’s appetite centers on a particular food (say, a bucket of popcorn as they walk into a movie theater or a piece of chocolate at the end of a hard workday), they typically call that a craving. And cravings can last for a few fleeting minutes (mmmm, those doughnuts in the breakroom look good) or for days (like when you find you’ve been dreaming of Sunday brunch since Wednesday).

The next time you feel an urge to eat something you’d rather not, you could try to double down on your willpower. But a better idea might be making a tweak, like switching to your go-to snacks or changing your default portions.

Here are five myths about cravings and appetite that might lead you astray, and five expert tips to help you conquer your cravings

Myth #1: A craving is a sign that your body needs something

Does your penchant for double cheeseburgers mean your body’s low on iron? Is that bag of salty pretzels calling your name because your body’s dehydrated and you need the salt? Probably not, says Sarah Haas, a registered dietitian nutritionist in private practice in Chicago. “People think a craving for something means they must have it, but that’s rarely the case,” she says. It’s more likely that your penchant for salty, crunchy, fatty, or sweet foods is tied to habit or certain moods and triggers. If you tend to grab a granola bar every afternoon on your drive home from work, you may find yourself craving something crunchy and sweet right on cue when you climb behind the steering wheel.

Things like not getting enough sleep and water may also lead to an appetite uptick. “There’s no question that what’s going on in our lives affects what we eat,” says Haas.

Pro Tip: To tease out appetite (the urge to eat) from hunger (your body’s physiological need to eat), stop thinking enticing foods and start thinking boring snacks. If an apple sounds just as appealing as a bag of chips, you’re probably hungry. If not, those chips are probably calling to your emotional side — not your stomach.

Myth #2: Your body will tell you when it’s full

While many health experts will say that your body is the best source to tell you when you’ve had enough, if you’ve been a overeater for years, your gut feeling may actually be a little off. “Researchers have tried to train people to ‘listen to their gut’ for signs of fullness, but it is not always easy to do,” says Mann. “And feeling full lags behind eating, so once you do notice feelings of fullness, it’s likely too late. You might already be overstuffed.”

Pro Tip: Instead of pausing midmeal to assess their satiety, some people have an easier time paying attention to what portion sizes tend to feel good and then duplicating those at future meals, says Mann. For instance, if one slice of pizza and a small salad tends to leave you feeling satisfied (not stuffed), then that’s probably a good amount to serve yourself. Ditto if a half-cup of cottage cheese and a big bowl of fruit at breakfast tends to tide you over til lunch time. “Using trial and error to figure out what feels just right can also be easier to remember than trying to figure out midmeal how you feel,” she says.

Myth #3: Comfort foods make you feel better

It’s obvious that mac and cheese or a big bowl of ice cream would feel more comforting than, say, a simple salad or a piece of fruit…right? Not so fast. While science has found that pleasing foods can spark the brain’s reward and pleasure centers, Mann’s research suggests that so-called comfort foods don’t actually bring any more comfort than other foods. In a study of 110 college students, some participants were given their chosen comfort food after watching a film that negatively affected their mood, while others were given a different food, or none at all. The comfort-food group did feel better after eating, but no more than the other participants.

Pro Tip: If a banana can lift your spirits just as much as a banana split, use that insight to resist the siren song of the sweeter option.

Myth #4: Dessert is definitely out

It’s time to stop demonizing dessert. “People try to control cravings by denying themselves the foods they crave, but this just makes them crave more,” says Mann. And, worse, when people put foods (or entire food groups) on the no-no list and then slip up and indulge, they tend to go overboard with how much they eat, because they already feel like they blew it.

Pro Tip: “Instead of denying yourself, the best way to keep cravings at bay is actually to allow yourself to have those foods in reasonably sized portions,” Mann says. And if you worry that a sometimes treat can quickly slide into a daily habit, it’s OK to set up parameters for yourself, says Mann — like saving desserts for the weekends or having red meat only at restaurants or ball games.

Myth #5: A good diet is no defense

Appetite and hunger don’t have to go hand in hand, but when they do overlap they can create more intense or specific food cravings, says Mann. Let’s say you’re trying to break a midmorning-muffin habit. If you skip breakfast and then walk past a platter of muffins, you could crave those buttery baked goods even more than you might on a morning when you started the day with a balanced breakfast.

Pro Tip: Try to make most meals balanced and varied, says Haas. She recommends focusing on whole grains and lean proteins, both of which can help you feel fuller longer. “It’s a combo that provides sustainable energy,” she says, so you’re less likely to be ravenous (and vulnerable!) when a craving strikes.

Cravings happen to all of us. But they don’t have to control us. Sometimes it’s the things you do when your appetite isn’t raging that can help you keep those cravings in check.

11 High Calorie Foods to Watch

If you’re having trouble losing weight, it might be a good idea to check that you’re not overeating any of these sneaky high calorie foods.

It might seem obvious.High calorie foods will increase your overall calorie intake, potentially pushing you past your target. If you think you’re consuming 2,000 calories and you’re hitting 2,500 calories, then your weight loss attempts are likely to falter before you even start.

Most of the time, you don’t even realize that you’re taking in all these extra calories.

So let’s take a look at these high calorie foods that might be stalling your weight loss efforts.

Discover What These Sneaky High Calorie Foods Are

I know what you’re probably thinking. You’re careful about what you eat, and there’s no way these sneaky high calorie foods are affecting your diet…

The truth is, most people will be consuming at least one of the following products. The problem isn’t in eating them; it’s in underestimating how much you’re having and how high the calorie content is.

1. Peanut butter

There are 100 calories in one tablespoon of peanut butter. How much are you putting on your toast? Most people probably use a LOT more than 1 tablespoon (guilty!).

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2. Tahini

1 tablespoon of tahini contains approximately 90 calories.

3. Muesli / Granola

½ cup of a typical toasted muesli or granola can have around 220 calories.

4. Honey

1 tablespoon has 64 Calories. 

5. Trail Mix

½ cup trail mix can have as much as 346 calories!

6. Avocado

1 average sized avocado will have approximately 240 calories.

7. Crisps / Potato Chips

A small packet of salt and vinegar crisps has 184 calories.

8. Coconut Milk

An 8-ounce glass (250mL) has 550 calories.

9. Olive Oil

1 tablespoon has 120 calories.

10. Mayonnaise

1 tablespoon has approximately 90 calories.

11. Nuts

I know we’ve already covered peanut butter, but 22 peanuts are the same as 200 calories! And ¼ cup of almonds or cashews is about 200 calories.

The Real Problem With Sneaky High Calorie Foods

The real issue is not that these foods are high in calories, because many of them are quite healthy. It is that you don’t realize just how high they are!

The other problem is that with these foods, it’s easy to eat a LOT of them without even realizing ow many calories you’ve just eaten! Portion control with these foods is tough!  I had a client who was cooking with olive oil and was using about 8 servings when he thought he was using one or two.

The Best Way To Deal With These Sneaky Foods

Wiping them out from your diet is not a good long term solution (you don’t want to cut out any foods if you don’t have to!). If you enjoy these foods, then include them in your diet. If you cut them out, you might start to crave them and could then be tempted to binge on them.

Don’t Forget About Them

Try to make sure you don’t forget about the calories in these foods, and you account for them if you’re counting calories.

If you don’t consider the calories in a tablespoon of olive oil and you cook with it every day, you could be adding hundreds of extra calories to your diet each day!

The calorie content for each item might seem fairly small but you can easily consume a lot of each piece of food.

Journal It

By creating a food journal you’ll be able to verify if your calorie intake is the same as what you think it is. You’ll also be able to see how often you’re using sneaky high calorie foods. This will allow you to work out the best way of removing them or managing them each week.

Portion Control

You should also consider your portion control of these foods (easier said than done, I know!).  This is where the portion fix system comes in handy.

If you are watching your calorie intake, then make sure your food is in the right size portion.This will help to ensure you don’t over eat and add unnecessary calories.

To effectively lose weight you need to monitor and plan every aspect of your eating habits.

This doesn’t mean that you can’t eat out or enjoy a meal / snack with friends. All it means is that you need to be a bit more aware of what you are actually consuming.

The calories in certain items can have a far more significant impact on your weight loss efforts than you realize. Knowledge is power 🙂 xx