1. 4.02J Where Do Extra Calories Come From?

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

3. 4.02J Where Do Extra Calories Come From?
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.
4.02J Where Do Extra Calories Come From?

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
4.02J Where Do Extra Calories Come From?

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.
4.02J Where Do Extra Calories Come From?