Trying to lose weight? Here are some tips for avoiding common diet pitfalls.

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I tell myself my diet is healthy. Really, much of it is. Since last May, I've ditched soda, sweets, and anything high in sugar. I've cut out chips and dips and fatty snacks. I've nixed pizza. I've removed all dressings from my salads. And just recently, I've begun watching my salt intake. Still, I make mistakes. Sometimes I eat too many crackers. Sometimes I go overboard on nuts. Take me out to eat and I just can't control how much bread I eat.

We've all got skeletons in our diet closets. Are these some of yours?

• We tend to underestimate calories in "healthy" fast food (like grilled chicken salads or turkey sandwiches) by up to 35 percent, which leads to unchecked overindulgence. To combat this practice, limit high-calorie add-ons like croutons, cheese, salad dressings, and mayonnaise.

• We sometimes blow it on extras by choosing beverages, desserts, and side dishes with up to 131 percent more calories when we think we've ordered a healthy main dish. Next time you get yourself a healthy meal, let it stand alone by forgoing the treats.

• We eat as much as 18g (3 tsp) of salt daily. That's way too much. Try instead to stick with less than 2,300 mg (1 tsp) a day. Avoiding soy sauce, lunch meats, and chicken noodle soup will help.

What are your diet pitfalls? Think about it, because recognizing your eating hazards can help you put a stop to them. Or at least control them.

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In the spirit of this brand new year, let's usher in some good health by ridding our lives of the habits that compromise our overall well-being. Small changes are all it takes. How about starting with these seven, featured in this article.

• No more energy bars. They contain too many calories and too few beneficial nutrients that come in fresh food. Stick with apples, pears, oranges, grapes, and bananas -- they're portable, high in water content, low in calories, and great for a swift energy boost.

• No more heavy duty vitamins and mineral supplements. They can cause imbalance in our bodies and can sometimes be toxic. Try eating a range of whole foods -- and lots of veggies and fruits -- and see if you can get what you need without supplementation.

• No more meal replacement drinks. They just aren't a permanent solution for weight loss -- they quickly lose their appeal and can cause us to go overboard on solid food when we allow it into our diets. Try keeping a food diary to track calories and see if this isn't a better option.

• No more restaurant entrees. They are far bigger than necessary and unless you split one with a friend, you're better off with a small appetizer, salad (no creamy dressing), and a side.

• No more specialty water. You're paying more for these when good old tap water in refillable bottles will serve you best.

• No more fast food. It can clog your arteries, cause constipation, boost blood pressure, and make you fat. Opt for a bowl of cereal or two pieces of whole grain toast instead for breakfast, a healthy brown bag lunch, and whole dinner at home.

• No more outdoor grills. Why? Experts say we just don't need that much meat and if we grill it, we're cooking up all sorts of cancer-causing chemicals. Go for veggie burgers and meatless hotdogs and cook them in a conventional oven or microwave.

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When it's hot out, big meals and cooking are just about the last thing I want to have anything to do with. Summer is a time of salads, fruit and anything cool from ice cream to iced beverages. While many of these summertime treats may sound light and healthy, there are often extra calories hidden in some of the season's food favorites. Check out this list to find out what to avoid in order not to ruin your healthy-eating plan:

• Salads - Sure most greens are great for you, especially when topped with a low-cal dressing, but beware of anything like coleslaw and potato salad that is full of high-fat, high-calorie mayonnaise.
• Hot dogs and hamburgers - To much of these much-loved summer foods can ruin a diet. You don't have to give them up though, just substitute in an alternative like turkey dogs or veggie burgers from time to time.
• Alcohol - I love a tasty daiquiri on a hot day as much as the next person but these types of icy, sugary drinks will result in a thicker waistline. As the piece points out, a chilled white wine or even beer, is much lower in calories.
• Iced Coffee - An easy culprit to fall for because few associate coffee with gaining weight? While a low-fat iced latte won't ruin your figure, too many of those large, syrupy iced-mocha's certainly will.
• Ice Cream - For some, avoiding ice cream all summer is not only impossible, it seems totally crazy. Rather than give it up completely, substitute a simple non-fat vanilla scoop for a heaping bowl of rocky road. Or try a fruit sorbet or low-fat frozen yogurt from time to time.

Have you found any of your favorite summer foods have been affecting your weight? And can you recommend a healthy substitute?

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