skip condiments and dipping sauces

Research suggests that adding a dipping sauce or topping to your dish can make you eat up to 40 percent more than if you were to eat it plain. While condiments can enhance the flavor and enjoyment of a healthful dish, they can also decrease its nutritional benefit if you slather on toppings that are loaded with sugar, salt or saturated fat. Instead, use plain Greek yogurt, guacamole or chopped herbs, garlic and olive oil, and hummus, olive tapenade or mustard for sandwiches.