Itty-bitty extras add up quickly

By CAROLYN O'NEIL

Cox News Service

This fall, fashionistas must become fluent in layering to step out in style. There are leggings, vests, belts at the waist, a mix of long and short necklaces and more. But accessories can make or break a look; too many baubles, bangles and beads can ruin an outfit. As fashion legend Coco Chanel smartly advised, "Get dressed, and then remove one piece before leaving the house."

The same goes for smartly dressing your dinner plate. For instance, think of blue cheese and bacon crumbles as accessories. They add flavor and flair to a dish, but too much just piles on unnecessary fat and calories.

When you're dining out and want to stick to healthy lifestyle goals, you don't have to cut out all the butter, gravy, cheese sauce and full-fat salad dressings; just learn to accessorize sensibly.

Cream- and butter-based sauces are what dietitians call "calorically dense"- they pack a lot of calories per ounce. On the other hand, balsamic vinegar, lemon juice, tomato-based sauces, broths and salsas are nearly calorie free and can be used liberally.

So if you're looking to liven up a salad, grilled chicken or fish, learn to identify ingredients, sauces and sides that perk things up while keeping calorie counts down.

Leaner looks

VINEGARS, LEMON, LIME JUICE: No calories or fat.

SALSA: 2 tablespoons = 10 calories, no fat.

HORSERADISH: 2 tablespoons = 10 calories, no fat.

TOMATO-BASED SAUCES: 2 tablespoons = 14 calories, no fat (without olive oil in recipe).

MUSTARD: 2 tablespoons = 15 calories, 1 gram fat.

APPLE BUTTER: 1 tablespoon = 20 calories, no fat.

CHUTNEY: 2 tablespoons = 55 calories, no fat.

Rich accessories

OILS (including olive oil): 2 tablespoons = 240 calories, 28 grams fat.

BUTTER: 2 tablespoons = 216 calories, 24 grams fat.

MAYONNAISE: 2 tablespoons = 200 calories, 22 grams fat.

PESTO SAUCE: 2 tablespoons = 155 calories, 15 grams fat.

TARTAR SAUCE: 2 tablespoons = 140 calories, 16 grams fat.

BLUE CHEESE CRUMBLES: 2 tablespoons = 60 calories, 5 grams fat.

SHREDDED CHEESE: 2 tablespoons = 50 calories, 4 grams fat.

BACON CRUMBLES: 2 tablespoons = 50 calories, 3 grams fat.