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4. The Fatty Food: Cheese and Crackers

This seems like an easy on-the-go snack, but it comes with a high nutritional price. Sharp cheddar cheese has 10 grams of fat (6 grams of saturated fat) and 120 calories per ounce, while a serving of wheat crackers has 7 grams of fat and 160 calories.

Lighten It Up: Buy a reduced-fat sharp cheddar cheese that has only about 6 grams of fat (3.5 grams of saturated fat) and 90 calories per ounce. Pair it with low-fat crackers that have whole wheat as the first ingredient -- these typically have 3 grams or less of fat per ounce.

5. The Fatty Food: Vanilla Shake

At one of the national chains, this drive-thru favorite has 700 calories, 34 grams of fat (23 grams of saturated fat), and 75 grams of sugar.

Lighten It Up: Practice portion control, and buy a kid-size shake -- or get your cold-treat fix with a small frozen yogurt, reduced-fat vanilla cone, or creamy yogurt parfait.

Depending on the fast-food chain you are visiting, the fat grams and calories go down because of the portion size or lighter choice.

6. The Fatty Food: Ice Cream

Just a small scoop (1/2 cup) can have 19 grams of fat (12 grams of saturated fat) and 300 calories.

Lighten It Up: Some supermarket brands offer super-satisfying substitutes to full-fat ice creams. These varieties are not only lighter on the wallet, but they are also usually 75% lower in fat and 60% lower in calories. The frozen aisle is also stacked with nonfat sorbets and frozen yogurts in many flavors.

7. The Fatty Food: French Fries

Sometimes a burger, chicken sandwich, or hot dog doesn’t seem complete without a side of fries. But fast-food fries will run you about 17 grams of fat (3.5 grams saturated) and 340 calories.

Lighten It Up: Make your own lower-fat, but still crispy, baked fries from scratch. Toss two potatoes, cut into sticks, in 2 teaspoons canola oil, and bake them in a nonstick jellyroll pan at 450 degrees until crispy. Another option: Frozen steak fries typically have 3 grams (1.5 grams saturated) and 100 calories per 3-ounce serving.

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