White flour is costly at 480 calories per cup, warns LaMantia. "Choosing whole grain means you are getting the bran, germ and endosperm in the same ratio that they exist in nature, but white flour is stripped of these nutrients," she says. Read your labels, and stick to whole grain breads and cereals.
Over dressing
Salad dressing and condiments can load calories onto your meal if you're not careful. A 30g serving of ranch dressing holds 120 calories, so stick to vinaigrettes and make them at home – it takes no time and you can control the caloric content. When choosing condiments, it's best to remember that less is more: a serving is only a tablespoon. Mayonnaise makes a formidable foe at 100 calories per serving, so pick mustard (9 calories) or ketchup (15 calories) when dressing your burger or sandwich.
Milking it
If it's impossible to satisfy your sweet tooth, LaMantia says the least you can do is go dark. "Milk chocolate has a higher sugar content than dark chocolate, so while you may be feeding your cravings, you'll need another sweet fix when your blood sugar comes down." A 40g serving of milk chocolate has 230 calories, and while the same amount of dark chocolate is only 17 fewer calories, the reduced sugar and increase of antioxidants makes it a sound investment. Afraid of the dark side? Start with 50 per cent cocoa content and work your way up.
Freeloading
When counting calories, it's easy to overlook the in-between bites: treats at the office, free samples or a few handfuls of your friend's popcorn. Obviously the calories you're adding differ from snack to snack, but unless you're sneaking apple slices, chances are it's costing you. Two cups of buttered theatre popcorn, for instance, packs 160 calories. Keep a food diary and record everything you eat; owning up to it at the end of the day will have you wondering how "free" that sample really was.
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Read more:
• Good-for-you eating strategies
• Healthy snacks on the go
• 5 pieces of fitness equipment to add to your workout
