Crunchy toppings, like croutons and wontons, can add empty calories to a meal, so opt to have them on the side and have only one or two pieces to appease that hankering, Welstead said.
Dressings can add a lot of calories and sugar to your meal, so the best option is to get it on the side and use only a little bit, Welstead said. Avoid nonfat dressings because they typically have more sugar than normal ones, and opt for avocado, which has healthy fats to help you stay full longer.
Welstead chose the Powerhouse salad at Potbelly's, made with grilled chicken breast, avocado, hummus, hard-boiled egg, cucumber and grape tomatoes on a bed of spinach. She ordered the Potbelly's vinaigrette on the side.
'When you get salads with avocado, you won't have to use as much dressing because it gives that creamy consistency when you start to toss your salad,' Welstead said.
If you're craving more punch, hot sauces, rather than creamy or garlic oils, are a way to amp up flavor and avoid adding calories, Doerfler said. Another way is to choose chimichurri or salsas, which helps bump up your vegetable intake while making your meal more interesting. (Dreamstime/TNS)