Even though some spray butter claims to be "calorie-free," labeling law allow products with fewer than 5 calories per serving to claim to have zero calories. So, while one spritz may be inconsequential, the whole bottle could have as much as 900 calories.
Smarter Substitute: Spray-it-ourself olive oil
In this case, a bit of real fat is more healthful and flavorful - and within a reasonable calorie range if you watch your portions. Investing in an olive oil mister ensures you don't put on too much.
Health Bonus: Decreased inflammation
Olive oil lessens inflammation throughout the body, which helps your heart and lowers cancer risk, thanks to monounsaturated fatty acids.
Try: Misto olive oil sprayer
Find one at any kitchen store for just about $10.
6. Nonfat Salad Dressing
Fat-free salad dressings are often packed with sugar - so your dressing may be loaded with calories. Ironically, a salad without fat is not living up to its potential. "You need a little fat to absorb vitamins A, D, E and K and other nutrients," says Katherine Tallmadge, RD, spokesperson for the American Dietetic Association.
Smarter Substitute: Oil-based salad dressings
You'll get good-for-you fats instead of the saturated fats found in some creamy dressings. look for ingredients like olive oil, vinegar and herbs.
Health Bonus: Vision protection
As many as five times more carotenoids - antioxidants that are essential for eyesight - are absorbed when salads are consumed with fat rather than with no fat.
Try: Newman's Own Olive Oil and Vinegar Dressing Two tablespoons have just 150 calories, 2.5 g saturated fat and 0 g fiber
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