8. Creamy Salad Dressing
How many bottles of creamy salad dressing are sitting in your refrigerator? The standard refrigerator fare includes ranch, Thousand Island, and blue cheese.
Each two-tablespoon serving of these traditional creamy dressings adds about 120 calories, 12 grams of fat, 2.5 grams saturated fat, and 380 milligrams of sodium to your salad. Here's the worst part though: most people drizzle on double this amount of dressing (1/4 cup).
So aim for downsizing to a two-tablespoon serving. You might also find some lighter dressings that you enjoy.
9. Stick Butter or Margarine
If it can hold its shape in stick form, your butter or margarine is probably high in saturated fat. It's the saturated fat that makes fats more solid at room temperature. In years past, most margarine also contributed high amounts of unhealthy trans fat, though many have been reformulated.
It's easier to use more stick margarine or butter than you think because its firm texture makes it difficult to spread lightly on food. And each tablespoon will give you 100 calories and 11 grams of fat. Butter has 7 grams of saturated fat per tablespoon; stick margarines have 2 grams saturated fat and 1.5 to 2.5 grams trans fats per tablespoon.
Switching to canola oil or olive oil in your cooking and baking when possible is the best option because these oils are rich in mono- and polyunsaturated fat. But if you need a spreadable fat on the table or in a recipe, try a reduced-fat margarine in a tub with no trans fat and low amounts of saturated fat. If only butter will do, use whipped butter instead. It's easier to spread lightly and cuts the calories, fat, and saturated fat by a third.
10. Frozen French Fries
Potato side dishes such as hash browns, French fries, or tater tots are popular for breakfast, lunch, and dinner. Many American freezers have a bag of frozen potato products ready to bake with a moment's notice.
Just one small serving (3 ounces) of some popular potato products -- such as criss-cut French fries, tater tots, or curly fries -- contain 8 to11 grams of total fat, around 3 grams of saturated fat, 390 to 540 milligrams of sodium, and about 160 to 190 calories. And many potato lovers eat double this amount in one sitting.