1. Don’t be duped by turkey, fish, and veggie burgers and sandwiches. They sound healthier and less caloric than beef, but that might not be the case. At Red Robin a grilled turkey burger has 578 calories, 29g fat. Burger King’s Premium Alaskan Fish sandwich has 530 calories, 28g fat while a Whopper Jr. without mayo has 260 calories, 10g fat. A Sedona Black Bean Burger at TGI Fridays has 870 calories, 49g fat.

2. Chinese food — even broccoli has calories. If you think you’re getting off easy because of all of the vegetables in Chinese food, think again. There are 466 calories in a cup and a half of beef and broccoli stir-fry (and about a day’s worth of sodium). One cup of fried rice has 333 calories. If you include a vegetable spring roll for 63 calories and three fortune cookies for about 100 calories, your meal clocks in at around 1000 calories. Cut down a little bit, you probably won’t even notice.

3. Avoid eating from a large open bag. Count out your chips, crackers, and pretzels or only eat from a single portion size bag. Who can stop when there’s an open bag of salty, crunchy food right in front of you? It’s amazingly easy to keep mindlessly eating until the bag is empty. A dive to the bottom of a 9 ounce bag of chips (without dip) is 1,260 calories. One serving, about 15 chips, is 140 calories.

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