Read food labels for hidden excess fats and carbohydrates in sauces and dressings and consider making your own using 3 parts olive oil to 1 part acid, such as red wine vinegar or lemon juice.

Portion fats such as dressings and nut butters to one tablespoon to get the benefits of healthy fats without excess calories.

Add vegetables to meals to increase volume and fiber while keeping a healthy balance of macronutrients on the plate.