Dry Seasonings and Herbs Dry seasonings and herbs can make for fantastic tasting, healthy meals. Keep seasonings that are ultra-high in sodium to a reasonable amount. If you’re unaccustomed to eating foods high in sodium, an abrupt increase in salt can lead to water retention for a couple of days. Dressings Dressings can add life to a meal but shouldn’t be used carelessly. Stick with dressings that are less than 40 calories per serving. Dressings are tricky; some can add so many calories to a salad that it would have been better to order a burger! For meals with allocated fats, choose oil (which can be mixed with vinegar) for your salads if you wish. Or select a low-calorie dressing (under 40 calories) and allocate your fat elsewhere in the meal. Attempting to skimp on a dressing you know to be bad instead of picking up one of the many low-calorie options available is never a good idea. Experiment with a few brands to see what you like. Sauces The same rules apply to sauces. Keep them less than 40 calories per serving. Some sugary sauces such as catsup or barbecue sauce make the claim they’re low-calorie, but are loaded with sugar and feature unrealistic serving sizes. Try hot sauces, salsas, tomato sauces, and marinades. Some are low in calories and come in reasonable serving sizes. Don’t be afraid to get creative!