Simple Substitutions

Calorie Guide to Hot Dog Condiments

Wed, 11 Jun 2008 15:59:04 -0500

We are big proponents of watching the extra calories from condiments and the June 2008 issue of Shape magazine printed a very handy Condiments by the Numbers Guide. This breaks down the calorie counts of popular condiments we reach for when making the perfect hot dog. It looks like I'll be sticking to relish and mustard.

Condiments	Calories per tablespoon
Salsa	4
Saurekraut	7
Mustard	10
Pickle Relish	14
Ketchup	15
Guacamole	25
Barbecue Sauce	26
Ranch Dip	60
Mayonnaise	100
Butter	120

Low Calorie Whole Grain Bread Options

Fri, 16 May 2008 09:38:05 -0500

Whole Grain Breads tend to vary wildly in the amount of calories they contain depending on the brand. I've seen anything from 45 to 100 calories per slice. I'm always on the lookout for breads that are low in calories, but I still want them to be slightly soft and tasty too.

I've found that Sara Lee Delightful 100% Whole Wheat Made With Honey Bread and Sara Lee 100% Multi-Grain satisfy both requirements. Each 22.5 gram slice (which means it's slightly smaller than what I would say is regular) has 45 calories. The Multi-Grain also has 18% of the RDA for fiber (4 grams), while the Whole Wheat only has 2 grams (8% of the RDA). The complete nutrition facts are available at BreadRules.com.

I also like Aunt Millie's Multi Grain Bread, which has 60 calories per 28 gram slice, but only 1 gram of fiber (4% of the RDA). If you have any low calorie favorites, please share with us in the comments.

13 Light Beers with less than 110 Calories

Tue, 15 Apr 2008 11:20:07 -0500

Cutting out or reducing your alcohol consumption is another way to cut down on the calories (alcohol contributes 7 calories per gram). But since we are all about simple substitutions, another option is to drink Light beer instead. They are usually have 50% less calories than regular beer. Here's a list of 13 beers that have less than 110 calories (in 12 ounces).

Light Beer	Calories (12 ounces)	Alcohol (%)
1. Aspen Edge	94	4.1
2. Amstel Light	99	3.9
3. Busch Light	95	4.1
4. (Anheuser Busch) Natural Light	95	4.2
5. Michelob Ultra	95	4.2
6. Miller Lite	96	4.2
7. Milwaukee's Best Light	98	4.5
8. Yuengling Light	98	3.8
9. Budweiser Select	99	4.3
10. Heineken Premium Light	99	3.5
11. Coors Light	102	4.5
12. Beck's Light	103	3.8
13. Corona Light	109	4.5

Sources: Beer100.com and ShapeFit.com

Eating Chinese Food? Forget the Fried Rice, Choose White Rice Instead

Thu, 10 Apr 2008 10:11:06 -0500

Fried rice is steamed white rice with added soy sauce, little chunks of meat, vegetables and eggs. Getting just the white rice instead means no additions therefore less calories PLUS soy sauce alone adds about 25% of the RDA for sodium per tablespoon.

Pancake Syrup Swap

Tue, 08 Apr 2008 11:30:03 -0500

Pancakes just cannot - I repeat - cannot be eaten plain. It's just not the same without syrup (although butter is not necessary and should be nowhere in sight). That said, adding 1/4 cup of Aunt Jemima Syrup provides 210 extra calories.

Swap it out with Polaner Sugar Free Blueberry topping for a fruity taste and with only 40 calories per 1/4 cup - 2 servings. For those not into artificial sweeteners, replacing with Aunt Jemima Butter Lite is still half the calories (of the original) at 100 calories (per 1/4 cup).

Do you have any low calorie switcerhoos for your pancake toppings?

Skip buying muffins at the cafe or deli. Make or take your own

Mon, 07 Apr 2008 13:33:05 -0500

Muffins from Starbucks, Panera Bread and even your vending machine are usually 400 calories or more. For example, a Reduced-Fat Cranberry Oat Bran Muffin from Starbucks is 380 calories and the Lowfat Multiberry Muffin is 340 calories. Here are some better options:

Make your own and take it with you. I highly recommend Krusteaz Fat Free Wild Blueberry Muffin Mix - 130 calories each (mix makes 11).
From the store, choose VitaTops and VitaMuffins which are 100 calories.
Another favorite is Uncle Wallys Smart Portion Muffins - 140 calories for 2 muffins.

Say Cheese - make that Fat Free Cheese

Mon, 07 Apr 2008 08:43:10 -0500

Cheese made with 2% milk isn't a bad choice at only 50 calories, but with 10% of the daily value for saturated fat per slice, we can do better. Not using cheese at all on your sandwiches will reduce your fat (and calorie) intake, but in lieu of removing it completely, try substituting with fat free cheese. I can vouch for the tasty goodness of Borden Fat Free Sharp Singles which only has 30 calories (and 4 grams of protein). I've also heard good things about Kraft (fat free).

Craving Ice cream? Get it Slow Churned to reduce the fat but not the flavor

Mon, 24 Mar 2008 16:22:26 -0500

Yes, Slow Churned Ice Cream has half the fat, less calories AND tastes great! With Edy's Rocky Road Ice Cream for example which happens to be a favorite of mine), the regular 'Grand' version has 170 calories and 25% of the RDA for saturated fat (5 grams) in a 1/2 cup serving. Edy's Slow Churned Rocky Road Light Ice Cream has 120 calories and 10% of the RDA for sat. fat - and it is delicious (read the review at Iateapie.net). This is 50 calories less, but more important is the significant reduction in saturated fat.

Replace Mayonnaise with Mustard

Sun, 23 Mar 2008 20:07:22 -0500

Most brands of mayonnaise contribute 50-100 calories per tablespoon. HellMann's Real Mayo has 90 calories and 15 % of the recommended daily amount (RDA) for total fat. Even the Light version is 45 calories and 7% of the RDA for fat.

If you must have a condiment on your sandwich, get mustard instead. Most brands are 5 - 10 calories per tablespoon. Some have no calories, like Annie's Naturals Organic Yellow Mustard, named the Best Yellow Mustard by MarthaStewart.com.

Say No to flavored Coffee Creamers

Sat, 22 Mar 2008 10:36:16 -0500

If you must use coffee creamers, then you can save 20 - 40 calories by using a non-flavored version. For example, 1 serving (4 teaspoons) of Coffee-Mate Original Creamer powder is 10 calories and 0.5 grams of fat. Compare that to the Cinnamon Vanilla Creme which is 60 calories and has 13% of the recommended daily amount for saturated fat (2.5 grams).

Even the Fat Free French Vanilla is 50 calories and the Sugar Free flavors (French Vanilla, Hazelnut and Vanilla Caramel) are 30 calories and 2.5 grams of fat (11% of the RDA for saturated fat).

Go for Tuna packed in Water instead of Oil

Sat, 22 Mar 2008 10:13:21 -0500

A 3 ounce can of Bumble Bee Solid White Albacore in Oil contributes 130 calories and 5 grams of fat. The one packed in water has 90 calories and only 1 gram of fat. So save 40 calories by this simple switch and there is not much difference in taste especially if you season it well.

Go for plain coffee instead of flavored speciality coffee drinks

Fri, 21 Mar 2008 10:40:21 -0500

If coffee is your daily vice, then make it a plain cup (sweetened with non-flavored coffee creamer and a no-calorie sweetener). Flavored coffee bevereages should be an occasional indulgence rather than a regular habit because they can contribute more than 200 calories per cup (compared to 0 in plain coffee).

If you do indulge, say No to Whipped Cream. At Starbucks, adding whipped cream is the same as adding at least 20% of daily recommendations of artery clogging saturated fat. A Tall (12 ounce) Cafe Mocha with Whip, for example, has 45% of the RDA for saturated fat!

Cream Cheese Alternatives

Thu, 20 Mar 2008 09:03:49 -0500

Instead of spreading cream cheese on your bagels, try Laughing Cow Light Swiss Cheese Wedges. Trust me, this is super delicious (read the review at Iateapie.net).

1 serving of Philadelphia Cream Cheese (1 ounce or 2 tablespoons) has 90 calories and 30% of the recommended daily amount for saturated fat. A serving of Laughing Cow Light Swiss Cheese Wedges (3/4 ounce) is just 35 calories.

Also, try the Philadelphia Light Cream Cheese. It tastes just as good (read the review) and has 60 calories and 13% of the RDA for saturated fat. More calories that Laughing Cow, but you can bake with it.

There is also a Fat Free version of Philadelphia Cream Cheese, but I can't vouch for the taste - anybody tried it please leave a comment and let us know what you thought.

Ask for Salad Dressing and other Condiments on the side

Tue, 18 Mar 2008 12:38:36 -0500

At most restaurants, the salads are literally smothered in salad dressing. Ask for it on the side and only use half of what they give you - that's probably more than enough. Mayonnaise is another culprit that is slathered all over your sandwich. Either substitute it with mustard, or put it on yourself so you can use just a little bit.