4.02JWhere Do Extra Calories Come From?

1
4.02J Where Do Extra Calories Come From?
2
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)

3
Sugar Filled Drinks

• 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.

4
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

5
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.