5) Calorie–free spray margarine. Even if your margarine claims to be calorie free, it may not be. Labeling laws allow products with fewer than five calories to claim zero calories, so using several sprays could really add up the calories. Also, margarines contain trans fats. These fats aren’t found anywhere in nature … they’re man made and contribute to coronary disease. Instead: Try an olive oil based spray. It contains “monounsaturated fats” which help relieve inflammation, and are good for your heart. Also, one study of women in Sweden found that those with diets higher in monounsaturated fats resulted in less frequent incidence of breast cancer.

6) 100-calorie snack packs. People tend to eat more food when presented smaller portions. In fact, in one study, participants didn’t feel the need to regulate their food intake, and ate more than one portion before they felt satisfied. Instead: Have a small serving of almonds. Almonds contain healthy monounsaturated fat, and the fiber and proteins they contain will help tide you over until your next meal.

Diet or exercise question? Email me at dwcrocker77@gmail.com or visit fitness4yourlife.org. David Crocker of Landrum has been a nutritionist and master personal trainer for 26 years. He served as strength director of the Spartanburg Y.M.C.A, head strength coach for the USC-Spartanburg baseball team, S.C. state champion girls gymnastic team and the Converse college equestrian team. He served as a water safety consultant to the United States Marine Corps, and lead trainer to L.H. Fields modeling agency and taught four semesters at USC-Union. David was also a regular guest of the Pam Stone radio show.