Joy Bauer MS, RD, CDN TODAY nutritionist and diet editor • Profile • E-mail

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

Rodale

Lunch

• 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

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

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