It’s so easy to add extra calories with fats. One tablespoon of oil has 100 to 125 calories. So if you don’t measure you will end up with more fat in a recipe or on your food than you need. Keep a tablespoon measure handy and when you are making a peanut butter sandwich use 1 Tblsp per slice of bread. I know, the TV ads always show a whole knife full of peanut butter spreading like a tsunami over the bread, however, it’s surprising how far 1 tablespoon will go to make a satisfying sandwich.

Mayonnaise, cooking oil, olive oil, butter, nut butters and salad dressings w oil all need to be measured if you want to improve your diet and lose weight. For most recipes it only takes 1 tablespoon of oil to sauté an onion. Or when you eat a salad place the dressing in a small container to the side of your plate and dip your fork into the dressing before you fork up your bite of salad. Fats add flavor so add them to your food, just get into the habit of keeping track of how much fat is in your diet by measuring it before you eat.