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Now, that you've got the "haves" down, take a look at the "have nots." It's those high-calorie toppings that really do some major damage to your diet. Among the major offenders are chow mein noodles (118 calories per 1/2 cup), peanuts (50 calories per tablespoon), fried noodles (172 calories per 1/2 cup) and cottage cheese (116 calories per 1/2 cup). Croutons (90 calories per 1/2 cup) and cheese (114 calories per two tablespoons) are also killers. Of course, salad dressings are also an easy way to drown your once-healthy salad in fat and calories. The typical serving of salad dressing is two tablespoons. Two tablespoons of Caesar dressing has 155 calories and 17 grams of fat, while two tablespoons of Thousand Island has 118 calories and 11 grams of fat. A healthier solution is to opt for a fat- free ranch with 33 calories and 0 grams of fat, or even opt for a splash of extra virgin olive oil and vinegar.
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