NoExcusesGym

  Butter or margerine? In the tub or the squeeze bottle? What can you do to make gravy a healthier choice? Or find some healthier substitute for guacamole dip?

You don’t have to give up your favorite foods just because you’re on a diet and trying to lose weight. However, you do have to choose lower-calorie versions, and that means reading the Nutrition Facts labels and being a savvy shopper amid all of the temptations that surround you in restaurants and grocery stores.

Try these tips from the U.S. Department of Health and Human Services:

Fats, Oils, and Salad Dressings
If you usually buy:                                                    Try these: 

Regular margarine or butter         Light spread margarines, diet margarine, or whipped butter, tub or squeeze bottle
 
Regular mayonaise                            Light or diet mayonnaise or mustard
Regular salad dressings         Fat-free or reduced calorie salad dressings, lemon juice, or plain, herb-flavored, or wine vinegar

Butter or margarine on toast or bread         Jelly, jam, or honey on bread or toast
Oils, shortening, or lard                 Non-stick cooking spray for stir-frying or sautéing
 
 
As a substitute for oil or butter, use applesauce or prune purée in baked goods
 

Miscellaneous
 If you usually buy:                                                  Try these: 
 
Canned cream soups                            Canned broth-based soups (low-sodium)
Gravy (homemade with fat and/or milk)     Gravy mixes made with water or homemade with the fat skimmed off and fat-free milk
 
Fudge sauce                                                 Chocolate syrup
Guacamole dip or refried beans with lard             Salsa
  
 
source: nubella

(by Marcela Vanharova)