Hello I thought I would start a thread for calorie pitfalls and helpful hints. Please add anything you have found over the years.

PASTA:

Pasta dishes can have up to 800 calories w/o sauce. With a white sauce you could easily have all your calories for the day!!!

Helpful hints:
- share a pasta meal with a friend or family member if eating out.
- choose a large tubular pasta, like rigatoni. It covers more space on the plate.
-ask for the sauce on the side so you can decide how much too put on.
-Use a tomato based sauce with no cream. (no creamy pink sauce)

SALAD:

Cream dressings can be large pitfall! If at all possible do not use them.

Helpfull hints:
-Use a pesto based dressing
-If using a regular dressing use a oil based so that a small amount will spread more over the salad.
-Ask for it on the side and use a teaspoon to add it to the salad.

SPREADS & CONDIMENTS:

Mayo, sourcream, whipcream, butter, oil are pitfalls!

Helpful hints:
-use other items that add flavor like mustard, pickles, peppers, onions, garlic, plain yogurt.

BREADS:

Stay away from extra bread, the calories can add up fast!! A french roll can have up to 300 calories. Watch out! size can be misleading.

Helpful hint:
-Out to dinner, ask the server not to bring bread! Do not tempt yourself.
-If you have to have some, do not add anything on top. That can add anything from 100- 300 calories.

COFFEE DRINKS:

Pitfalls are abundant in this section!!! Any drink with regular milk, whip cream, chocolate, carmel, etc adds worthless calories that add up quickly.

Helpful hints:
- Always ask for non-fat milk
-Ask if they have sugar-free chocolate, carmel, etc.. Coffee Bean does! Yeppie
-If you must have one of these special drinks, always ask for the smallest size! It makes a big difference in calories

EATING OUT:

Pitfalls can be hidden! Portion sizes are correct, they are very large.

Helpful Hints:
-Ask server what is in the dish, like oil, butter, etc...
-Ask if they have a special menu that list calories, many chains do these days
-Share meal if possible
-Try not to eat out more than a few times a week
-Drink lots of water before going out
-Take walk after eating if possible

Looking foward to seeing what you gals come up with!