Want to fall off the weight-control wagon? Just a few of these fattening foods are all it takes

You watch your weight. You cut back on snacks. You even hit the gym twice a week. But no matter how hard you try, the pounds come creeping back. The culprit? It could be one of these inflationary foods. Each is so fattening that just the occasional indulgence could result in major weight gain–even if you do everything else right. Read on to uncover nine foods that can make anyone fat.

1. MuffinsEating a muffin on your way to work may seem like a healthy breakfast, but most store-bought versions are simply cake in disguise. A Starbucks Blueberry Muffin contains 430 calories, an Au Bon Pain Corn Muffin has 530, and a Dunkin’ Donuts Chocolate-Chip Muffin packs a whopping 630.
The bottom line: If you eat one of these three times a week, you could gain one to two pounds a month.

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2. Cinnamon rollsThese sweet, sticky treats are favorites in shopping malls and airports across the country. But a regular habit could be enough to declare war on your waistline. A classic Cinnabon Roll, for example, tips the scales at a staggering 730 calories.
The bottom line: If you frequent the food court for one each week, prepare to gain an extra 10 pounds a year.

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3. Onion rings How bad could onions be? Well, it’s the batter, the breading, and the deep-frying that make this crispy side order so diet-deadly. Jack in the Box’s version has 500 calories, while Nathan’s Famous Onion Rings weighs in at 745.
The bottom line: Eating one order of onion rings a week could translate to an annual weight gain of seven to 10 pounds.

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4. NachosFast-food nachos are usually one of the most fattening choices on the hors d’oeuvres menu. Taco Bell’s Mucho Grande Nachos boasts 1320 calories, while On the Border’s Stacked Border Nachos contains a mind-boggling 2,740.
The bottom line: With these kinds of calories, you could gain one-third to two-thirds of a pound in a single sitting.

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5. Buffalo wingsThese sports-bar staples are coated in butter and hot sauce, deep-fried to a crisp, then slathered in blue-cheese dressing. Is it any surprise that they can instantly undo virtually any diet? Denny’s Buffalo Wings have 974 calories per plate, while Ruby Tuesday’s popular appetizer boasts a whopping 1,090.
The bottom line: Indulging in just once plateful a month is all it takes to pack on four extra pounds per year.

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6. Cheese friesAs if classic French fries weren’t fattening enough, these cheese-smothered versions are positively calorific. One of the worst offenders is Outback Steakhouse’s Aussie Cheese Fries with Ranch Dressing, which contains a stratospheric 2,900 calories.
The bottom line: This appetizer can pack on the pounds almost overnight. In fact, you’re almost guaranteed to gain an extra three-quarters of a pound every time you eat one.

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7. Chicken pot pieOnce you look at the nutritional label, this classic comfort food seems anything but soothing. Pepperidge Farm’s Chunky Chicken Parmesan Premium Pot Pie contains 520 calories, while Kentucky Fried Chicken’s version packs 770.
The bottom line: Eat this diet-buster once a week, and you could weigh seven to 10 pounds more this time next year.

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8. Carrot cakeIt’s hard to believe that only one slice of anything could undermine an otherwise healthy eater, but with carrot cake, it’s almost guaranteed. A slice from Denny’s contains 799 calories, while the Whole Foods version has 830.
The bottom line: Is this decadent dessert really worth the caloric cost? Just a slice a week could cause you to gain one pound a month.

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9. MilkshakesThese beverages may seem benign, but don’t be fooled: Milkshakes often contain more calories than banana splits or hot-fudge sundaes. A large Strawberry Milkshake from Dairy Queen contains 980 calories, while a Jack in the Box Chocolate Malted Crunch version has 1,310.
The bottom line: Sip at your own risk: Just two a week could make you gain two to three pounds every month.

If you have always heard that cheese is “bad” for you, this information may make you smile. Cheese can be a healthy addition to your diet when you follow a few simple guidelines.

But, what if you are trying to watch your sodium or cholesterol intake? What if you are pregnant? What if you are lactose intolerant? Be informed about cheese and happy cheese hunting!

Eating cheese benefits you
An ounce of cheese (equal to four dice) is considered one serving and provides 200 – 300 mg of calcium. Most adults, ages 19 to 50, need 1,000 mg of calcium per day and adults ages 50 and older need 1,200 mg of calcium per day. Since milk is one of the main ingredients, cheese also provides a good source of protein and vitamin B₂, riboflavin. (Information from American Dietetic Association)

Watching your sodium or cholesterol?
Even though cheese can be high in cholesterol, sodium and saturated fat, that doesn’t mean you need to avoid cheese altogether. However, it is important to pay attention to the type and amount of cheese you eat.

• If you like to eat hard cheeses like cheddar, look for “fat free,” “reduced fat” or “low fat” on the label.
• When looking for soft cheeses, low fat (1%), part-skim or light products are available.
• You will even find low fat, low cholesterol cheese selections in your grocery store. They generally have 50 – 75 percent of the fat in whole milk cheeses. Experiment with some of these to find a brand you like.

One warning, when a recipe calls for melted cheese, avoid using fat-free cheeses; they don’t melt consistently. Instead use a low-fat brand or reduce the amount you add to the recipe by half.

The sodium content of cheese tends to be high. Make sure to read the labels of cheese packages to determine if you are eating more than 2,400 mg of sodium a day. Foods considered high in sodium have 400 mg or more of sodium per serving.

Moderation is the key, but that means different things to different people. One good way to watch your diet is to limit the amount of whole milk cheese you consume for special occasions and regularly eat reduced fat or fat-free cheeses.

Cautions for pregnant women
Certain soft cheeses can become contaminated with a bacterium called Listeria. If you become sick from this particular bacterium, your baby could become sick too. To ensure your baby’s safety, eat hard cheeses instead of soft, or cook soft cheeses until they are boiling (bubbling).

A brief list of soft cheeses:

• feta
• goat cheese
• brie
• camembert
• blue-veined cheeses such as roquefort
• Mexican style soft cheeses such as queso blanco, queso fresco, queso de hoja, queso de crema asadero.

Lactose intolerance
There are different degrees of lactose intolerance and it varies from person to person. Some people with lactose intolerance can consume lots of dairy products before experiencing any discomfort. Others with more severe lactose intolerance experience distress after eating one bite of a product containing dairy. You should experiment with foods if you suspect you are lactose intolerant and determine your own intolerance.

So how does cheese fit into a diet of a person who is lactose intolerant? Interestingly, as cheese ages, the lactose contained in the cheese is gradually transformed into lactic acid, and lactic acid causes no distress in people who suffer from lactose intolerance. The longer a cheese is aged, the less lactose it contains. Therefore some lactose intolerant people will have no trouble (and some will have less trouble) eating aged cheeses.

Commonly aged cheeses:

• asiago
• cheddar
• gruyere
• parmesan
• reggiano
• romano

Soy cheese
Some new cheese alternatives are made primarily from soy milk and come in a variety of flavors. They can be found in the produce department of some supermarkets. One warning, do not assume these products are 100 percent milk free. If you suffer from a milk allergy, you should know that the
milk protein is sometimes used to make these soy-cheese products.