16. BARBECUE SAUCE: Just two tablespoons of barbecue sauce have 100
calories, more than 10 grams of sugar, and 22 grams of carbohydrates.
That's enough to turn a piece of grilled chicken into a delivery car of
empty calories.

Eat This Instead: You'll be doing your health and your waistband a solid
by mixing low-sodium soy sauce with a little honey. Without going
overboard on empty calories, you'll still get the sweet and tangy taste
you crave.

17. PROCESSED MEATS: In its most natural state, meat packs lots of
protein, vitamins, and minerals essential to health. But the more you
tinker with meat, the more the bad stuff offsets the good. Processed
and/or smoked meats like bologna, bacon, frankfurters, prosciutto, and
salami are fatty, salty, and loaded with nitrates. Plus, 50 grams of
processed meat a day-that's less than two slices of bacon-increases the
chance of developing colorectal cancer by 18%, according to a report
from the World Health Organization. Yikes!

Eat This Instead: Try Gravlax. Though it's still cured with salt, sugar,
and dill, this Nordic salmon dish doesn't require smoking, a process
that has been linked to cancer. Salmon isn't just a great source of
protein and omega-3s-it also packs a lot of vitamin D.

18. RANCH DRESSING: Ranch has two main ingredients: mayonnaise and sour
cream. A quarter-cup of the stuff serves up 220 calories and 22 grams of
fat. It's the fastest way to ruin an otherwise healthy salad or plate of crudites.

Eat This Instead: Hummus. It comes in a variety of flavors, and two
heaping tablespoons will save you 55 calories and 8 grams of fat over
Ranch.

19. PANCAKES: White flour, sugar, salt, milk, eggs, and butter. There
are too many low-nutrient-density ingredients (and not nearly enough
eggs and milk) to make pancakes anything other than big ol' disks of
empty calories. Adding chocolate chips, syrup, or more butter definitely
won't help matters.

Eat This Instead: You can make this dish a tiny bit more nutritious by replacing white flour and sugar with a mixture of whole-wheat flour,
oats, pecans, and cinnamon. Adding bananas or blueberries as a topping
will help. If you're using syrup, opt for 100% pure maple syrup and not
the fake stuff derived from high fructose corn syrup.

20. FRENCH FRIES: Potatoes are vegetables. What's a French fry but a
vegetable heated with a little oil? Sorry to burst your bubble here-a
lot of the nutrients and fiber in a spud are actually contained in the
skin. The skin, in most cases, is removed when making fries. Oh, and
then there's the fat. A potato's worth of fries has way more surface
area than the potato itself, enabling them to soak up plenty of fat.

Eat This Instead: Sweet potato fries will be your new best friend for
your French fry cravings! You're not going to fry them; just drizzle a
little olive oil on them and throw them in the oven. This will reduce
the fat content, and you'll also get a dose of fiber and vitamin A.

21. ICE CREAM: The fact is that ice cream must have 10% milk fat for it
to even be called ice cream, and some varieties have as much as 16%.
Milk fat is largely cholesterol, which is a saturated fat. When your
blood cholesterol level is too high, it can build up as plaque, a fatty
deposit in your arteries that interferes with blood flow and raises your
risk of heart disease and stroke. Ice cream is also high in sugar, which
makes up the majority of its carbohydrate content. You'll get a small
dose of calcium, but ice cream is never worth the calories unless it's a once-in-a-blue-moon treat for your taste buds and not a daily
indulgence.

Eat This Instead: Sorbet. It's made from fruit juice and syrup, so
there's plenty of sugar in this ice-cream-related treat. Though it
doesn't have the protein and calcium offered by its dairy-based cousin,
it's low-calorie and fat-free.

22. ONION RINGS: The onion ring is a great example of how everything
that's good about a vegetable can be expunged. Some say they're even
worse than French fries because onion rings have more calories, more
saturated fat, more sugar, and less potassium.

Eat This Instead: A 3-ounce serving of fried calamari-a delicious onion
ring lookalike-contains about 150 calories, 15 grams of protein, 6 grams
of fat and, 6 grams of carbohydrates. Plus, it has plenty of zinc and B vitamins. Even better? Opting for grilled calamari instead.

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