- Freehanding the oil can add 240 calories to a dish—a lot if it's supposed to serve only two. Use a measuring spoon until your eyeballing is accurate. Ditto with butter.
- And ditto with salt. When we asked 12 people to freehand a pinch of salt, they added 180mg of sodium on average, 500 at worst. Work on your pinching, and don't pour directly from the salt container—keep a pinch bowl on the counter.
- Know your sodium sources: fish sauce, sambals, pickles, etc.
- Buy one of those nifty little digital scales. It's truly an eye-opener to see what an ounce of Parm, an ounce of bacon, and an ounce of chocolate look like.
- Portion carbs onto plates—rice, pasta, whole grains, mashed potatoes. Know what a serving is, and use a measuring cup.