Potato chips and dip

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The Ultimate: 1-ounce snack bag of potato chips and 1/4 cup onion dip (289 calories, 10g saturated fat)
The foods we find most difficult to turn down are almost always a high-calorie combo of fat and refined carbs, says Susan Roberts, PhD, a nutrition professor at Tufts University and the author of The "I" Diet. The craving is often triggered by proximity: You see it, you salivate. This is what makes potato chips, which are front and center in every vending machine, one of the most irresistible foods on the planet, Roberts says. And once dip gets involved, there's no turning back.

The Alternate: Roberts suggests 1-ounce bags of whole-wheat pita chips or the same amount of homemade chips made from whole-wheat wraps (cut into strips, spray with cooking spray, bake for 5 minutes and sprinkle with 1/8 teaspoon salt). Both provide the same salty, satisfying crunch as chips, but without the fat. Pair with 1/4 cup reduced-fat sour cream (222 calories, 4.9g saturated fat for either type of chips plus dip).

Even Healthier: Kale chips are a surprisingly flavorful, crispy craving-killer. Dip them in 1/4 cup low-fat lemon yogurt (158 calories, 1.5g saturated fat for chips plus dip), says Tracy Gensler, RD, a Best Life nutritionist.
As a reminder, always consult your doctor for medical advice and treatment before starting any program.