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Don’t let condiments, sides pack on the pounds!

Mayo, salad dressing, coleslaw, hash browns, butter spreads, French fries and sour cream. It’s easy to pack on the pounds from consuming too many calorie-laden condiments and side dishes. But fortunately, a few easy swaps will enable you to maintain flavor while losing a significant amount of calories (and inches!).  Take a look at this sample day’s menu; I’ve trimmed 1,745 calories by simp
/ Source: TODAY contributor

Mayo, salad dressing, coleslaw, hash browns, butter spreads, French fries and sour cream. It’s easy to pack on the pounds from consuming too many calorie-laden condiments and side dishes. But fortunately, a few easy swaps will enable you to maintain flavor while losing a significant amount of calories (and inches!). 

Take a look at this sample day’s menu; I’ve trimmed 1,745 calories by simply tweaking the side dishes and condiments with breakfast, lunch and dinner.

Breakfast

  • Original meal: Scrambled eggs with ¾ cup hash browns, 2 strips bacon, two slices toast with butter and a cup of coffee with 4 TB half-and-half and 2 teaspoons sugar.

  • Better meal: Scrambled eggs with ¾ cup fresh fruit salad, 2 slices toast with reduced-fat margarine spread and a cup of coffee with 4 TB skim milk and one teaspoon sugar.

Savings on just condiments/sides = 645 calories

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1PfalsefalseLunch

  • Original meal: Turkey/cheese sandwich with 1 TB mayonnaise, ½ cup scoop of coleslaw and French fries w/ ketchup.

  • Better meal: Turkey/cheese sandwich with mustard, ketchup or reduced-fat mayonnaise, one cup of vegetable soup, sliced lettuce and tomatoes, plus pickles.

Savings on just condiments/sides = 520 calories

Dinner

  • Original meal: Chicken with mixed vegetables, salad with croutons and creamy dressing, one baked potato with butter and sour cream.

  • Better meal: Chicken with mixed vegetables; salad (no croutons) with low-calorie dressing, one baked potato with reduced-fat sour cream or marinara sauce.

Savings on just condiments/sides = 580 calories

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Joy Bauer is the author of “Food Cures.”  For more information on healthy eating, check out Joy’s Web site at www.joybauernutrition.com.