{"id":14991,"date":"2017-10-05T12:31:54","date_gmt":"2017-10-05T16:31:54","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=14991"},"modified":"2018-04-05T16:47:32","modified_gmt":"2018-04-05T20:47:32","slug":"sneaky-ways-you-eat-extra-calories","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/","title":{"rendered":"7 Ways Extra Calories Are Sneaking Into Your Diet"},"content":{"rendered":"<p>You dutifully pack your own lunch every day, blend up a smoothie after your workouts, and try to avoid the vending machine\u2014so, yeah, you\u2019d say you\u2019re a pretty healthy eater. Why, then, are you struggling to lose those few extra pounds? As healthy as your efforts may be, there are some sneaky foods that can add a whole lot of extra calories to your diet.<\/p>\n<p>We chatted with top nutritionists about some of the biggest not-so-obvious calorie bombs out there\u2014along with alternatives that will be friendlier to your waistline (while still totally delicious).<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15000\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/1-juice-bar\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"1. juice bar\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15000\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?resize=740%2C72&ssl=1\" alt width=\"740\" height=\"72\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?resize=740%2C72&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"15000\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/1-juice-bar\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"1. juice bar\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15000 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E\" alt width=\"970\" height=\"94\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E 970w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg?resize=740%2C72&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/1.-juice-bar.jpg\">You know that soda is loaded with <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/02\/06\/sugar\/\" target=\"_blank\" rel=\"noopener\">sugar<\/a>, so green juice seems like a better beverage choice\u2014after all, it\u2019s made from fruits and veggies! But it\u2019s not all it\u2019s cracked up to be. \u201cEven at trendy juice bars, fresh-squeezed juices can be packed with sugar,\u201d says D.C.-based nutritionist <a href=\"https:\/\/www.districtnutrition.com\/\" target=\"_blank\" rel=\"noopener\">Victoria Jarzabkowski Lindsay<\/a>, M.S., R.D. \u201cYes, there are <a href=\"https:\/\/www.vitaminshoppe.com\/c\/letter-vitamins\/N-cp99hy\" target=\"_blank\" rel=\"noopener\">vitamins<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/minerals\/N-cp99i4\" target=\"_blank\" rel=\"noopener\">minerals<\/a> in these fruit and veggie juices, but with them comes a lot of sugar and virtually none of the <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener\">fiber<\/a> that helps mitigate your body’s blood sugar from spiraling out of control.\u201d<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/10\/fruits-most-least-sugar\/\" target=\"_blank\" rel=\"noopener\"><strong>The 5 Fruits With The Most\u2014And Least\u2014Sugar<\/strong><\/a><\/p>\n<p>A medium apple clocks in around 72 calories,14 grams sugar, and three grams of fiber, but a 12-ounce serving of most leading juice brands could contain upwards of 200 calories and 30 grams of sugar, depending on what ingredients are used, Jarzabkowski Lindsay says.<\/p>\n<p><strong>What to do instead:<\/strong> Choose juices made from vegetables only (since they have less sugar than fruits) or limit yourself to a six-ounce serving, says Jarzabkowski Lindsay. If your juice spot doesn\u2019t have a size that small, split your juice with a friend or stash some in the fridge. Or, if you like drinks with extra flavor, go for unsweetened teas, low-sugar <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/25\/i-drank-kombucha-every-day\/\" target=\"_blank\" rel=\"noopener\">kombucha<\/a> drinks, or plain sparkling water with a splash of juice added in, she recommends.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15001\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/2-coffee-creamer\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"2. coffee creamer\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15001\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?resize=740%2C72&ssl=1\" alt width=\"740\" height=\"72\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?resize=740%2C72&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"15001\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/2-coffee-creamer\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"2. coffee creamer\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15001 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E\" alt width=\"970\" height=\"94\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E 970w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg?resize=740%2C72&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/2.-coffee-creamer.jpg\">Pumpkin spice creamer might add a seasonal kick to your morning cup of Joe, but you\u2019re likely using way too much of the stuff. Get this: One tablespoon of flavored coffee creamer can pack up to 45 calories, says Alexia Lewis, M.S., R.D., founder of <a href=\"https:\/\/newmotivationcoaching.com\/\" target=\"_blank\" rel=\"noopener\">New Motivation Coaching<\/a> in Florida. And considering many of us pour closer to three or four tablespoons of creamer into our mugs, we end up taking in close to 180 calories from creamer alone.<\/p>\n<p>Things aren\u2019t any better if you order a fancy latte from your neighborhood coffee shop\u2014especially if you add whipped cream to the mix. A medium flavored coffee drink with whipped cream could land anywhere between 200 and 500 calories, says Lewis.<\/p>\n<p><strong>What to do instead:<\/strong> Switch out the flavored creamers for unsweetened almond milk, which is just 30 calories (and zero grams of sugar) for a whole cup, says Lewis. Almond milk offers a subtle nutty taste and can be fortified with up to <a href=\"https:\/\/bluediamond.com\/brand\/almond-breeze\/almondmilk\/unsweetened-original\" target=\"_blank\" rel=\"noopener\">45 percent<\/a> of your daily calcium needs. Otherwise, just stick with whole or two-percent milk.<\/p>\n<p>\u201cThe little bit of extra fat [in the milk] helps the drink taste indulgent, keeps blood sugar more stable, and cuts my desire to add something more sweet to the drink,\u201d says Jarzabkowski Lindsay. (A quarter cup of whole milk comes in at 37 calories, while a quarter cup of two-percent is about 30.) If you use lots of milk in your coffee\u2014or drink multiple cups per day\u2014stick with two-percent, Jarzabkowski Lindsay suggests.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15002\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/3-salad-with-toppings\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"3. salad with toppings\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15002\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?resize=740%2C72&ssl=1\" alt width=\"740\" height=\"72\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?resize=740%2C72&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"15002\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/3-salad-with-toppings\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"3. salad with toppings\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15002 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E\" alt width=\"970\" height=\"94\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E 970w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg?resize=740%2C72&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/3.-salad-with-toppings.jpg\">You get major points for starting any meal with spinach, kale, or another green, but you may be sabotaging your salads by throwing on too many mix-ins. \u201cMany people think eating a salad is healthy, but if you add a ton of nuts, dried fruit, cheese, and dressing, you’re taking a somewhat healthy meal and turning it into an unhealthy meal,\u201d says Cara Walsh, R.D., of <a href=\"https:\/\/medifastcalifornia.com\/\" target=\"_blank\" rel=\"noopener\">Medifast Weight Control Centers of California<\/a>.<\/p>\n<p>While two cups of greens is just <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/153445?manu=&fgcd=&ds=\" target=\"_blank\" rel=\"noopener\">20 calories<\/a>, half a cup of Parmesan cheese adds 200 calories, half a cup of craisins adds another 200, a tablespoon of walnuts adds 100, and six tablespoons of ranch dressing adds yet another 200 calories. Suddenly your salad is packing around 700 calories!<\/p>\n<p><strong>What to do instead:<\/strong> Top your salad sparingly with a tablespoon of raw sunflower seeds (53 calories), half a cup of chickpeas (100 calories), and a sixth of an avocado (50 calories), says Walsh. Each of these foods contains \u2018good\u2019 monounsaturated fats and is loaded with satiating <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\">protein<\/a>, she says. Walsh likes drizzling salads with a tablespoon of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/oils-spices\/N-cp99km\">olive oil<\/a> for 120 calories. Try mixing your olive oil with lemon juice, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/apple-cider-vinegar\/N-cp99ku\">apple cider vinegar<\/a>, or balsamic for extra flavor.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15003\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/4-avocado\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"4. avocado\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15003\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?resize=740%2C72&ssl=1\" alt width=\"740\" height=\"72\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?resize=740%2C72&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"15003\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/4-avocado\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"4. avocado\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15003 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E\" alt width=\"970\" height=\"94\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E 970w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg?resize=740%2C72&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/4.-avocado.jpg\">When we said to use avocado sparingly, we meant it. \u201cWhile avocado is considered a superfood and packs the nutrition to back up that claim, it is also a high calorie food,\u201d says Lewis. We\u2019re talking 160 calories for half an avocado or 320 calories for a whole one.<\/p>\n<p><strong>What to do instead:<\/strong> Don\u2019t worry, you don\u2019t have to steer clear of guac altogether. Just limit your intake to a quarter of an avocado (about 80 calories-worth) at a time, says Lewis.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15004\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/5-tuna-chicken-salad\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"5. tuna chicken salad\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15004\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?resize=740%2C72&ssl=1\" alt width=\"740\" height=\"72\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?resize=740%2C72&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"15004\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/5-tuna-chicken-salad\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"5. tuna chicken salad\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15004 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E\" alt width=\"970\" height=\"94\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E 970w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg?resize=740%2C72&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/5.-tuna-chicken-salad.jpg\">If your deli sandwich of choice happens to be tuna or chicken salad, chances are your favorite between-the-bread filling packs a major calorie wallop. Typically, chicken and tuna salads are made with mayo, which packs 188 calories and 20 grams of saturated fat per two tablespoons, says <a href=\"https:\/\/vanessarissetto.squarespace.com\/\" target=\"_blank\" rel=\"noopener\">Vanessa Rissetto<\/a>, R.D., nutritionist in the New York City area.<\/p>\n<p><strong>What to do instead:<\/strong> Make tuna salad at home, and swap out the mayo for vinegar, red onion, and mustard. \u201cVinegar is calorie-free and two tablespoons of mustard has only 21 calories,\u201d says Rissetto.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15005\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/6-nuts\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"6. nuts\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15005\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?resize=740%2C72&ssl=1\" alt width=\"740\" height=\"72\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?resize=740%2C72&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"15005\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/6-nuts\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"6. nuts\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15005 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E\" alt width=\"970\" height=\"94\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E 970w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg?resize=740%2C72&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/6.-nuts.jpg\">Nuts, like avocado, are good for you\u2014but it\u2019s easy to go overboard. \u201cNuts are a great, portable snack and can add crunch and flavor to your meals, but while they\u2019re a great source of healthy fats, they can add calories when you\u2019re eating mindlessly,\u201d Lewis says. A serving size (which is about an ounce) of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nuts-trail-mix\/N-cp99lk\" target=\"_blank\" rel=\"noopener\">cashews<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nuts-trail-mix\/N-cp99lk\" target=\"_blank\" rel=\"noopener\">peanuts<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nuts-trail-mix\/N-cp99lk\" target=\"_blank\" rel=\"noopener\">almonds<\/a>, or pistachios ranges from 150 to 165 calories, says Lewis\u2014which is perfectly reasonable. But double or triple that (which is all too easy to do if you\u2019re not careful), and you\u2019re looking at upwards of 300 to 450 calories.<\/p>\n<p><strong>What to do instead:<\/strong> Stick to the portion size of one ounce\u2014or replace your afternoon nut nosh with something else that\u2019s crunchy and salty, Lewis suggests. She likes sliced cucumber sprinkled with salt (about 50 calories) or two plain rice cakes topped with a tablespoon of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/N-cp99ks\" target=\"_blank\" rel=\"noopener\">peanut powder<\/a> mixed with some water to form a paste that\u2019s lower-cal than regular PB (about 100 calories total). The nutty flavor of the rice cake snacks satisfies any craving for crunch, she says.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15006\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/7-red-wine\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"7. red wine\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15006\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?resize=740%2C72&ssl=1\" alt width=\"740\" height=\"72\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?resize=740%2C72&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"15006\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/7-red-wine\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?fit=970%2C94&ssl=1\" data-orig-size=\"970,94\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"7. red wine\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?fit=300%2C29&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?fit=740%2C72&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15006 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E\" alt width=\"970\" height=\"94\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20970%2094%22%3E%3C%2Fsvg%3E 970w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?w=970&ssl=1 970w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?resize=300%2C29&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?resize=768%2C74&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?resize=272%2C26&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg?resize=740%2C72&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/7.-red-wine.jpg\">We\u2019ve extolled the health benefits of red wine (studies have shown that it can help lower your risk of cardiovascular disease), but vino isn\u2019t without its downsides. A five-ounce serving of red wine comes in at about 125 calories, says <a href=\"https:\/\/nutritionalanatalie.com\/\" target=\"_blank\" rel=\"noopener\">Natalie Rizzo<\/a>, M.S., R.D., New York City-based nutritionist. So if you\u2019re skipping dessert but drinking two glasses of wine, well, you\u2019re not really doing yourself any favors.<\/p>\n<p><strong>What to do instead:<\/strong> Cut a five-ounce serving of wine with a quarter cup of seltzer to make a spritzer, says Rizzo. Or, skip the booze and sip on low-calorie fruit and herb-infused water. Try adding slices of lemon, orange, or strawberries along with a few basil or mint leaves to your glass. \u201cI love the combo of basil and strawberry or cucumber and mint,\u201d says Rizzo.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/c\/water\/N-cp97io\" target=\"_blank\" rel=\"noopener\"><strong>Find your new go-to flavored sparkling water or tea.<\/strong><\/a><\/p>\n<p><em>Save this handy infographic for future calorie-saving reference:<\/em><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15008\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/sneaky-ways-to-eat-a-ton-of-calories\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?fit=1080%2C4370&ssl=1\" data-orig-size=\"1080,4370\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"sneaky ways to eat a ton of calories\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?fit=74%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?fit=253%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15008\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?resize=740%2C2994&ssl=1\" alt width=\"740\" height=\"2994\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?w=1080&ssl=1 1080w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?resize=74%2C300&ssl=1 74w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?resize=768%2C3108&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?resize=253%2C1024&ssl=1 253w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?resize=272%2C1101&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?resize=740%2C2994&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"15008\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/sneaky-ways-to-eat-a-ton-of-calories\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?fit=1080%2C4370&ssl=1\" data-orig-size=\"1080,4370\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"sneaky ways to eat a ton of calories\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?fit=74%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?fit=253%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-15008 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201080%204370%22%3E%3C%2Fsvg%3E\" alt width=\"1080\" height=\"4370\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201080%204370%22%3E%3C%2Fsvg%3E 1080w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?w=1080&ssl=1 1080w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?resize=74%2C300&ssl=1 74w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?resize=768%2C3108&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?resize=253%2C1024&ssl=1 253w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?resize=272%2C1101&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg?resize=740%2C2994&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/sneaky-ways-to-eat-a-ton-of-calories.jpg\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Those snacks add up without you even knowing it. <a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/sneaky-ways-you-eat-extra-calories\/\">Read More <span class=\"screen-reader-text\">7 Ways Extra Calories Are Sneaking Into Your Diet<\/span><\/a><\/p>\n","protected":false},"author":75,"featured_media":14993,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9,10],"tags":[44,70,455,149,155],"class_list":["post-14991","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest","category-weight-loss","tag-calories","tag-diet","tag-eat-healthy","tag-lose-weight","tag-macronutrients"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- 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