How to Spot Hidden Calories in Your Healthy Dishes

When I start working with a new individual, I always like to tell them to list what they eat on a daily basis. I do this for a lot of different reasons. One of them is to be able to show those that think they aren't eating a lot of calories, or think they are eating healthy, when in reality some people are eating an additional 500 calories a day and aren't even aware!

But it’s also important to remember that “healthy” doesn’t mean low-calorie. So while these foods make great additions to your diet, be mindful about how much of them you actually eat. Here’s a look at some common foods with hidden calories.

Salad dressings

Salad dressings - healthy weight loss

While a salad is generally a good idea for a healthy weight loss meal, if there are more calories in the toppings than there are in the vegetables of the salad, it’s probably not a good idea to eat it. Ranch, honey mustard, Thousand Island, French, blue cheese, anything with the word creamy in it. Most if not all of these have 125-150 calories a serving. And serving is only 2 tablespoons. Most people will use 2-3 servings. That's 375-450 calories just from dressing. About the same amount of calories in medium order of fries.


Coffee and lattes are loaded with sugar.

Some common things I see a lot of that people consume but aren't aware of are that they are so calories dense are juices (orange, apple, grape, etc), sodas, coffee creamers, smoothies, lattes/Frappuccino, and sports drinks. Some of these have been labeled “healthy” for one reason or another, but all are loaded with sugar. Sugar is easy to drink and you can really put a lot of these kinds of calories in without really feeling “full”. Not a good thing!

Nuts and other healthy