Not Oiling the Salad

True, salad can be a low-fat, low-calorie meal. Throw in some breast of chicken and a couple of no-fat croutons or cheese cubes, and it's still mostly crunch.

But the dressing can do you in. For example, two tablespoons of Wishbone Italian Dressing or one tablespoon of Hellmann's regular "real mayonnaise" have 100 calories. What to do? Ah, c'mon, you know the answer: Switch.

Two tablespoons of Wishbone Fat Free Italian dressing add just 15 — count 'em, 15! — calories. One tablespoon of Hellmann's Light cuts the calorie count in half, to 50 calories. Have salad once a day for a week, and you can save 595 calories with fat-free rather than regular salad dressing or save 525 calories with low-fat mayonnaise rather than regular. Or as University of Maine nutrition guru Alfred Bushway suggests, "Using a tablespoon of balsamic vinegar instead is even better." Neat.

Don't oil your pots and pans, either. Bake with parchment paper instead of greasing the pan. Sauté with natural juices in nonstick pans. Every tablespoon of fat you don't use means approximately 100 fewer calories in the dish.

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