1. Salad Dressing: when the nutritional information for salads is listed online more often than not the calories from the salad dressing is not factored in. Most garden salads are listed as <200 calories; however, a lot of available dressings are 200+ calories, which means we turn our <200 calorie salad into a 400+ calorie meal without knowing it!

2. Salad Toppings: just the same as salad dressings, if toppings for salads are provided in separate packets: like croutons, nuts, dried fruit, or “crispies” then those calories are not included in the listed calorie count either! Toppings typically range from 50-200 calories, if you add four toppings you could be adding close to 600 calories to your salad without knowing it!

3. Sauces: BBQ sauce, ketchup, mayonnaise, honey mustard, etc. – removing these from your sandwich or wrap could save you 50+ calories per serving!

4. Drinks: liquid calories like fruit juice, coffee drinks, sodas, and even smoothies are lacking nutritional quality and are full of calories and sugar. Don’t drink your calories.