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A cup of coffee with breakfast or during the day can also be a diet nightmare. Takeaway coffees can contain between 100 - 300 calories depending on the size, the milk and extras like chocolate, cream and syrup. But if you stick to espressos or americanos with skimmed milk you can keep the calorie intake to under 20.
In a hurry at lunchtime and decide to grab a panini? They seem healthy with herbs and tomatoes in. But in a mozzarella panini from a certain American coffee chain, the calories shoot to 900. That's almost half your daily allowance!
And finally everyone knows that chicken is the best low-fat meat. But if you don't remove the skin, did you know that the calorie content will increase from about 190 for 130g to 230. Plus the fat content increases from 3g to over 8g. So always remember to remove the skin (it's kind of disgusting anyway!)
Do you know of other foods with hidden calories and fat? Got suggestions for alternatives? Leave a comment and share your tips.