Mayonnaise & Salad Dressing Substitutes

Low-fat or fat-free mayonnaise
Whipped salad dressing
Plain low-fat yogurt combined with low-fat cottage cheese

Salad dressing substitutes:
Low-calorie commercial dressings
Homemade dressing made with unsaturated oils, water, and vinegar or lemon juice

Here are a few suggestions for simple changes you can make in your daily diet that can add up to big savings around your waistline. Take little steps. If you can't imagine coffee without cream, try it with less, or use half cream and half milk.
Remember:  Every little bit helps!

In your coffee:
Instead of:  Two teaspoons sugar (30 calories)
Try:  Two teaspoons sugar-free sweetener (0 calories)

Instead of:  Two tablespoons half-and-half (40 calories)
Try:  Two tablespoons reduced-fat milk (15 calories)

On a sandwich:
Instead of:  One tablespoon mayonnaise (100 calories)
Try:  One tablespoon low-fat mayonnaise (50 calories)
Or One tablespoon mustard (15 calories)

On a bagel:
Instead of:  2-teaspoons butter (72 calories) or 2-teaspoons stick margarine (66 calories)
Try:  Two teaspoons cream cheese (33 calories)
Or Two teaspoons nonfat cream cheese (25 calories)
Or Two teaspoonsall-fruit jam (35 calories)

On a salad:
Instead of:  One tablespoon creamy dressing (80 calories)
Try:  One tablespoon vinaigrette dressing (40 calories)
Or One tablespoon fat-free dressing (10 calories)

Sweet snacks:
Instead of:  One candy bar (150 calories per ounce)
Try:  One granola bar (110 calories per ounce)
Or One banana (26 calories per ounce)


Salty snacks:
Instead of: potato chips (140 calories per ounce)
Try:  Baked chips or pretzels (110 calories per ounce)
Or unbuttered popcorn (80 calories per ounce)

Note:
Calorie amounts of items are based on averages and not meant to apply to or indicate any specific brands.

 

Credits: http://www.fitnessandfreebies.com/food/foodsubs.html

 

 

 

Replace up to half the fat in muffins and baked goods with  applesauce or pureed fruit.

No-fat sour cream may be used as well.

 

Sauté onions in water, broth or wine rather than oil or margarine.

 

You can substitute water for 1/3 cup oil in salad dressings.

 

For baked goods calling for buttermilk, substitute nonfat yogurt
to provide added moistness.

 

Reduce the amount of oil, replace the liquid with an
equal amount of milk, water, chicken broth, or fruit juice.

Source Unknown to me:

If you know the credits, please email me so I can give credit due.

 

Making Changes in your Cooking and Eating Style

 

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In The Beginning...

In the beginning God populated the earth with broccoli and cauliflower and spinach, green and yellow and red vegetables of all kinds, so Man and Woman would live long and healthy lives.

Then using God's great gifts,

Satan created Ben and Jerry's and Krispy Creme.

And Satan said, "You want chocolate with that?" And Man said "Yea." And woman said, "And another one with sprinkles." And they gained 10 pounds.

And God created the healthful yogurt that woman might keep the figure that man found so fair.

And Satan brought forth white flour from the wheat, and sugar from the cane, and combined them.

And woman went from size 2 to size 16.

So God said, "Try my fresh green salad."

And Satan presented thousand-Island Dressing and garlic toast on the side. And man and woman unfastened their belts following the repast.

God then said, "I have sent you heart healthy vegetables and olive oil
in which to cook them."

And Satan brought forth deep fried fish and chicken-fried steak so big it needed its own platter. And man gained more weight and his
cholesterol went through the roof.

God then brought running shoes so that his children might loose those extra pounds.

And Satan gave cable TV with a remote control so Man would not have to toil changing the channels.

And man and woman laughed and
cried before the flickering light and gained pounds.

Then God brought forth the potato, naturally low in fat and brimming
with nutrition.

And Satan peeled off the healthful skin and sliced the starchy
center into chips and deep-fried them.

And man gained pounds.

God then gave lean beef so that man might consume fewer calories and still satisfy his appetite.

And Satan created McDonald's and it's 99-cent double cheeseburger. Then he said, "You want fries with that?" And man replied, "Yea! And super size 'em."

And
Satan said "It is good." And man went into cardiac arrest.

God sighed and created quadruple bypass surgery......

.and Satan created HMOs

 

Author Unknown

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