Do you read labels, and count calories, fat and sodium? Good for you. But you should probably recheck the serving sizes. According to a recent study by the Center for Science in the Public Interest, there’s a huge difference between a serving size and what most people actually consume. For example, when was the last time you ate only “one serving” of anything say, five Ritz crackers, 12 Doritos, and one-quarter of a container of Haagen-Dazs ice cream?

Let’s look at some of the worst offenders: 

  • #1: Canned Soup. The serving size for most soups is one cup or less than half a can. But most people eat the entire can in one sitting, which is more sodium than you should eat in an entire day.

  • Then there’s Ice Cream. The serving size is half a cup. Most small-size containers hold almost two cups. So if you ate an entire carton of Häagen-Dazs Vanilla, that’d be 4 servings.

  • And don’t forget powdered coffee creamers. The serving size for Fat-Free Original Coffee-Mate is one teaspoon, which is listed as ten calories and no fat. But most people use two tablespoons, that’s 50 calories and almost two grams of saturated fat, which is almost identical to half-and-half.

  • Finally, there’s cooking spray. The label says that one serving has zero calories and zero fat. But one serving is a spray that lasts one-quarter of a second. In tests, most people spray for about six seconds, which adds about 50 calories and six grams of fat to your food