Calories Can Soar!

A little mayo here...a french fry there...extras can really add up, especially when you're eating out.  Use this guide to determine which condiments, sauces and sides will give you the most bang for your buck. 

Condiments, which can add a little zip to your sandwich or a tang to your main disk, are an easy way to increase flavor.  But keep a good eye on which condiments you use.

Between the Bun - Wise Choices
Mustard, 1 Tbsp.
Horseradish, 1 Tbsp.
Ketchup, 1/4 cup
Fat-Free Mayonaise, 4 Tbsp.
Relish, 3 Tbsp.
Barbecue Sauce, 1/4 cup
Not so Wise Choices
Mayonaise
Tartar Sauce

At the Coffee Bar - Wise Choices
Equal sweetener, 1 serving
Ground cinnamon, 1 Tbsp.
Skim milk, 1/2 cup
Not so Wise Choices
Half and Half Cream
Sugar
Chocolate Syrup

Breakfast at the Diner - Wise Choices
Preserves, 1 Tbsp.
Honey, 1 Tbsp.
Lite Pancake Syrup, 3 Tbsp.
Not so Wise Choices
Butter
Pancake Syrup
Peanut Butter

At the Salad Bar - Wise Choices
Fat-free Italian Salad Dressing, 2 Tbsp.
Imitation Bacon Bits, 1 Tbsp.
Sunflower Seeds, 1 Tbsp.
Reduced-calorie Salad Dressing, 2 Tbsp.
Not so Wise Choices
Blue Cheese
Seasoned Croutons
Creamy Salad Dressing
Italian-type Salad Dressing

Get Saucy - A heavy sauce can ruin the best of intentions when you're eating out, sometimes without your even knowing it.  Descriptions such as "au gratin," "alfredo" or "bearnaise" should raise a red flag.  While terms like "au natural," Primavera" or "in broth" are generally green lights.

Wise Choices
Vegetable Broth, 1 Cup
Chili Sauce, 1/3 Cup
Cocktail Sauce, 1/4 Cup
Pizza Sauce, 1/4 Cup
Black Bean Sauce, 1/4 Cup
Duck Sauce, 1/4 Cup
Marinara Sauce, 1/2 Cup

Not So Wise Choices
Kung Pao Saunce
Canned Peanut Saunce
Hollandaise Sauce
Bearnaise Sauce
Alfredo Sauce

Side Dishes - An extra this-or-that on the plate an complement any meal.  But keep an eye on your choices and ask for substitutions when possible.  Most restaurants will be happy to oblige.

Wise Choices
Asparagus, steamed, 1 Cup
Cooked Winter Squash, 1 Cup
Baked Potato, 1 medium
Cooked Pasta, 1 Cup

Not so Wise Choices
Fried Onion Rings
Sauteed Vegetables
Garlic Mashed Potatoes
Macaroni and Cheese
French Fries
Au Gratin Potatoes