Stay Aware of Condiments and Beverages

The hidden calories in condiments and beverages can sabotage your weight-loss efforts. To avoid this trap, simply be aware of what you're eating and drinking-and make healthier choices.

• For salad dressings and condiments, use the non-fat varieties, such as fat-free Italian dressing for salads and mustard for sandwiches.
• Coffee and tea are not fattening, but make sure to use non-fat, non-dairy creamers.
• Alcoholic beverages used occasionally do not promote weight gain. But avoid creamy beverages such as White Russians and Bailey's Irish Cream.
• Minimize sugar.
• Nuts, seeds, avocadoes, olives, peanut butter, chocolate (non-dairy), and full-fat soy products such as regular tofu, tempeh, and soy cheese come from plant foods, but are too high in fat to be conducive to weight loss. These foods may be used in modest amounts on rare occasions.