Dallas, TX - (NBC) - The first stop on the road to weight loss may be at your refrigerator or pantry door.
The family's food supply can be full of diet wrecking food. Hoping to set a good example for his two kids, Jeff Kane of Dallas, Texas enlisted the help of registered dietician, Amy Goodson, to see if his fridge was making him fat.
"Going through your refrigerator we were looking to find some of the worst foods that I think are the most common in American's refrigerators and lucky for you we found them," said Goodson.
First on the list is butter. Goodson recommends switching the spread on your bread to a light version. The same goes for mayonnaise and salad dressing.
"I tell clients if it's white, thick and creamy, you need to watch your serving size of it," Goodson said.
Using a low fat mayo can save 100 calories and 6 grams of fat a serving. A light salad dressing typically has half the fat and calories of the regular variety.
Goodson says another way to trim calories is to rethink what you drink. This small container of whole milk packs 440 calories.
"A serving of juice this size has 44 grams of sugar. Over the course of the day that can really add up," Goodson said.
So can a couple of beers after work, an average beer has 150 calories. A light version can save you 50-70 calories a pop.
While Jeff Kane is willing to part with his Sierra Nevada his white bread is another story. However, Goodson says ban it from your fridge or pantry. Everything now comes in a whole wheat variety.
"They even make 100% whole wheat french fries, whole wheat rolls, whole wheat tortillas, so you can use a variety of options, still enjoying what you like, just choosing a more nutrient rich choice like the whole wheat that has the fiber in it," Goodson said.
Rounding out the top 10 worst foods for your waistline: soy sauce, cheese and some sandwich meat.
"Your goal is to look for deli meat that is less marbled."
Goodson suggests chicken or turkey. Kane says that's an easy switch as long as he can enjoy it on, you guessed it white bread.
"Like I said, I love my white bread. To say no to it ever is gonna be difficult, but once a week or once every two weeks is a reasonable thing," Kane said.