Like some salad with your dressing? How about a sprinkling of lettuce on that cheese, bacon, and crouton mix you have there?

If you think “salad” equates to “low-fat,” think again. Lettuce, cucumber, tomato, peppers, and other traditional salad ingredients are fine, but the add-ons really “add-on” a lot of fat.

To minimize the fat content of salads, avoid bacon bits, croutons and cheese, and keep high-fat dressings away from your greens. Use low-fat, reduced fat, and oil-free varieties, or try one of these suggestions:

• Use flavored vinegar or lemon juice as dressing
• Have a side of olive oil and vinegar. Combine the two with a sprinkle of salt and pepper to make your own vinaigrette – delicious!
• Ask for your dressing on the side and dip the tip of your fork into the dressing before delving into your salad. This way you can get the flavor of the dressing but only use 1/3 as much.
• Use fat-free or low-fat mayonnaise or Miracle Whip Light dressing when making potato salad
• Use a Dijon or honey mustard in place of mayonnaise
•  Add flavorful low-fat extras to your salad like sliced pear, raisins, fresh herbs, mango chunks, raspberries, snow peas or bean sprouts

The reason most people avoid bread is usually the high carb content, but fat is also something you need to watch out for. Breads offered at most restaurants come with butter – but you don’t have to use it! Many restaurants also place buttery garlic, specialty, or cheese breads on tables. Avoid the extra fat in these breads and ask for plain bread.

Remember that store-bought baked goods are full of both trans and saturated fats. Often, the fat content of a muffin or cookie is higher than that of a burger - check the calorie-count when indulging!