You are watching your weight by trying to eat right and exercise. When dining out you try to make smart choices and scan the menu for lighter dishes and are proud of choosing the salad over those fried or sauce-laden foods. But are you defeating your own efforts by what you are eating on your salad?

Salad dressings vary widely in calories and fat. Ranch dressing contains approx 148 calories per 2 tbs serving and packs 15 grams of fat. Creamy Caesar dressing runs about 110 calories per serving with 11 grams of fat.

If you want to make that salad healthier and lower in calories, check the list of house dressings for a balsamic vinaigrette. At about 70 calories per serving and 7 grams of fat it contains half the calories and fat of regular ranch dressing. Try ordering salad dressing on the side. You will probably use less than you think. Dip your fork into the dressing before plunging it into the salad, you will still get a burst of tangy flavor with each bite.

Another option is to buy your own dressing and bring it with you in a small container when you know you are going out. Newman’s Own Lighten Up Low Fat Sesame Ginger Dressing contains 35 calories per serving and 1.5 fat grams. Kraft’s Fat Free Ranch dressing has less than 1/2 a gram of fat and is only 48 calories per 2 tbs serving.

Finally, avoid additions to your salad like chopped eggs, cheese and bacon which add extra calories and fat.