4.02J Where Do Extra Calories Come From?

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4.02J Where Do Extra Calories Come From?

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Condiments Regular butter and margarine has 112 calories per tablespoon.

Use reduced fat tub or liquid margarine.

Fat-free and low-sugar alternatives – jelly, jam or apple butter.

Salad dressings account for 100 calories per tablespoon and 10 grams of fat.

(Fat- free or low-fat salad dressings or oil and vinegar are good alternatives)

There are 140 calories in one 12 oz. can of soda.

Alternatives: Substitute diet drinks, water, or flavored

waters with fruit. Cut down on sugar in tea or substitute

artificial sweeteners. Drink unsweetened tea. – possible 773 calories saved.

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Sugar Filled Drinks

Use low fat or non-fat dairy products

Cut Calories by using: reduced fat cheese reduced fat or non-fat milk non-fat or reduced fat cream cheese, sour

cream and cottage cheese

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High-Fat Sweets and Desserts Eat in moderation. Do not deprive yourself from an occasional

treat. Do not buy sweets when you shop. Eat half of the serving.

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