Numbers Game: Answer

Cosi patrons, take note.

Opting to have your salad of choice dressed with the house vinaigrette tacks on 357 calories.

This partially explains why people sometimes express confusion when, despite substituting many of their regular foods with salad, weight loss does not occur.

It is even more difficult to gauge how many calories you get from salad dressing at salad bars, where you use enormous ladles to dress your individual concoction (one full ladle can contain up to 600 calories of some dressings!)

If you opt to have full-fat dressings, ask for them on the side, and aim to use no more than half of the amount you are provided.

This is not to say that fat-free dressings can be poured liberally.

Most dressings lacking fat provide flavor by throwing in higher amounts of sugar, thereby still containing a good number of calories.

I suggest using a small amount of full-fat dressing and mixing it with other low-calorie ingredients (think balsamic vinegar or fresh squeezed lemon juice.)

Numbers Game: Dress of Excess

Cosi patrons, take note.

Opting to have your salad of choice dressed with the house vinagreitte tacks on _______ calories.

a) 196
b) 238
c) 310
d) 357

Leave your guess in the "comments" section and come back on Wednesday for the answer.

Summer Eatin'

The latest video posted on the Small Bites YouTube channel offers tips and advice for a healthy and nutritious summer.

Is mayo a microbiological bad guy? What's a tasty and refreshing replacement for ice cream? Are you preparing your salad in such a way to ensure maximum absorption of nutrients?

Find out more in this short video, where I also introduce you to a key player of the Small Bites team!

Numbers Game: Answer

Recent studies by Brian Wansink of Cornell University's Applied Economics and Management Department and Pierre Chandon of the European Institute for Business Administration found that, on average, people underestimate the caloric content of "healthy sounding" dishes (like a grilled chicken salad, pictured right) at chain restaurants (and most dishes at "healthy sounding" restaurants) by 20 percent.

This false sense of security is quite deceptive.

It's one thing to eat a grilled chicken breast on a bed of vegetables with a tablespoon of dressing or olive oil and balsamic vinegar, but quite another to accompany it with a ladle of dressing that can contribute up to 500 extra calories.

And it's not just calories that can be underestimated with healthy sounding choices.

Here's a shocker:

An order of medium fries at McDonald's contributes 221 milligrams of sodium to your day.

An Asian chicken salad from that same chain? 1,030 milligrams -- and that's before you add a single drop of dressing!

Once you pour that packet of dressing on, the total sodium content shoots up to 1,790 milligrams.

The best tactic is to always be aware of what you are eating.

For instance, does your grilled chicken sandwich come slathered with a thick layer of mayonnaise? Is your whole wheat wrap a foot long? Is your brown rice and vegetable stir fry drowning in sauce?

Don't be afraid to take charge, either. Ask for the dressing on the side, substitute mustard for mayo on your sandwich, and request that your stir fry be "light on the sauce."

Just remember to tip well!

Quick Tricks: Cutting Down on Sugar

The average adult in the United States downs between 20 and 25 teaspoons of added sugar a day, severely exceeding the recommended maximum of 10 teaspoons (40 grams).

Below, some tips to cut down on added sugar without sacrificing taste.

* When buying canned fruit, make sure it is packed in its own juices rather than an artificial, heavy syrup. Remember, fructose, the naturally-occurring sugar in fruit does not deserve the same concern as processed, refined sugar. You save: 8 grams/2 teaspoons of added sugar.

* Have regular Cheerios for breakfast and add your own dried fruits and nuts to it, rather than pouring a bowl of Honey Nut Cheerios. You save: 8 grams/2 teaspoons of added sugar per cup of cereal.

* Forego packaged salad dressings for homemade vinaigrettes (combine vinegar, the oil of your choice, and any spices and herbs that suit your mood). You save: 10 grams/2.5 teaspoons of added sugar).

* Instead of drinking a cup of Nesquik chocolate milk, mix 1 tablespoon of Hershey's chocolate syrup into a cup of skim milk. You save: 12 grams/3 teaspoons of added sugar.

* Add your own toppings (raising, nuts, cinnamon, pumpkin pie spice, vanilla extract) to plain oatmeal rather than purchasing flavored oatmeal packets. You save: 12 grams/3 teaspoons of added sugar.

* When craving chocolate, have a serving of one comprised of 85% cocoa, rather than milk chocolate. You save: 17 grams/4 teaspoons of added sugar.

* Buy plain yogurt and add your own fresh fruit to it, rather than purchasing flavored yogurt. You save: 20 grams/5 teaspoons of added sugar.

* When looking to quench your thirst, have a glass of flavored seltzer rather than one of regular soda. You save: 32 grams/8 teaspoons of added sugar.

* In a rush and need a snack bar? Forget Zone bars (17 grams/4 teaspoons of added sugar), Power Bars (18 grams/4.5 teaspoons of added sugar), and Luna Bars (11 grams/3 teaspoons of added sugar). Instead, reach for Lara Bars or Clif Nectar Bars (most of which have 0 grams of added sugar, or at most, 2 or 3 grams -- less than 1 teaspoon!)

Remember, low sugar does not always mean low calorie! Always read food labels to determine how many calories you are getting. It is still possible to overeat without having too much sugar, but a lower intake is better for our overall health.