There’s a lot more to this bottled condiment than tomatoes: It’s made up of almost 20% sugar, which contributes a significant number of calories. If you squirt four tablespoons onto your burger and fries, you’re adding 16 grams of sugar and 60 extra calories to your meal. Guilt-free grub: Taste your food before adding ketchup-it may not need any, says Krieger. If it does, use sugar-free ketchup and measure your serving closely.

Dairy products contain protein, calcium, B-12, and riboflavin-all essential nutrients for a healthy body-but they also have ample amounts of fat and cholesterol. Guilt-free grub: "Lower-fat options are available for most dairy products, such as milk, cheese, yogurt, cottage cheese, and cream cheese," says Krieger. If you drink an 8-ounce glass of whole milk daily, switching to fat free could save you 66 calories-enough to lose seven pounds in a year.

When it comes to healthy snacks, a mix of fruit and oats may seem like a no-brainer. But not all granola bars are created equal. "There are many varieties that are full of sugar, corn syrup, and saturated fat, and which fail to provide a solid source of nutrition," says Krieger. Though granola is high in fiber, the oats are held together with ingredients like high-fructose corn syrup, honey, and barley malt. These ingredients not only add excess calories, but they can also spike your blood sugar. Guilt-free grub: Choose a low-sugar bar with at least 5 grams of protein. Or get your oats an alternate way: Heat up a bowl of plain oatmeal and spice it up with a few pinches of cinnamon.

"While salsa, beans, and rice may make a burrito appear harmless, the cheese, sour cream, and tortilla add hundreds of unwanted calories," says Krieger. The standard chicken burrito is comparable in calories, saturated fat, and sodium to three 6-inch Subway BLT Classic Subs. Guilt-free grub: Ordering the burrito sans cheese and sour cream cuts the saturated fat to 5 grams, but you still end up with more than a day’s worth of blood pressure-boosting sodium. Instead, opt for a grilled chicken dish with brown rice, lettuce, and salsa on the side.

Common at restaurants, this light- and fresh-sounding dish is actually a calorie bomb. "It isn’t in a heavy cream sauce, but the dish contains a lot of oil and is deep fried," says Krieger. This can triple and sometimes quadruple the fat content. A typical recipe yields approximately 1,400 calories and 13 grams of saturated fat: That’s the equivalent of eating three fried McChicken sandwiches plus a 32-oz. Coke at McDonald’s. Guilt-free grub: If you prefer your protein with a little extra flavor, steer yourself toward stir-fried dishes, which are loaded with vegetables. Just be sure to ask for the sauce on the side and swap white or fried rice for brown rice whenever possible-the darker grain is a good source of fiber, vitamins, and minerals. And use the sauce sparingly: It may contain high amounts of sugar and calories.

The next time you’re bellying up to the snack bar, don’t assume eating a bucket of this whole-grain finger food would be better than a box of sugary sweets. A medium-sized popcorn and medium soda at the nation’s largest movie chain pack the nutritional equivalent of three Quarter Pounders topped with 12 pats of butter, according to a report released by the Center for Science in the Public Interest. The standard medium popcorn contains roughly 1,000 calories, without the buttery topping, which adds another 200 calories and 3 grams of saturated fat per 1 1/2 tablespoons. Guilt-free grub: Can you enjoy a movie without popcorn? "Absolutely," says Krieger. "Eat a meal or healthy snack before the flick and skip the concessions altogether." Feel the need to indulge? Bring a small bag of trail mix or munch on unbuttered, air-popped popcorn at home.

It may be tempting to skip fresh fruit in favor of a conveniently packed container, but "if you don’t read the label closely, you may choose a brand that’s packed in heavy syrup," warns Krieger. Not only is the added sugar unhealthy, fruit can lose a lot of nutrients when it’s processed and canned. Guilt-free grub: Dice up fresh fruit at home and portion it into individual containers or look for fruit cocktail canned in 100 percent juice, not syrup. NEXT: Eat Yourself Calmer