Losing Weight Wisely

Small Changes, Big Savings

In your coffee:

2 tsp. sugar = 30 calories

2 tsp. sugar-free sweetener = 0 calories

2 Tbsp. half-and-half = 40 calories

2 Tbsp. 2% reduced-fat milk = 15 calories

On a sandwich:

1 Tbsp. mayonnaise = 100 calories

1 Tbsp. low-fat mayonnaise = 50 calories

1 Tbsp. mustard = 15 calories

On a bagel:

2 tsp. butter = 72 calories

2 tsp. cream cheese = 33 calories

2 tsp. stick margarine = 66 calories

2 tsp. nonfat cream cheese = 25 calories

2 tsp. all-fruit jam = 35 calories

On a salad:

1 Tbsp. creamy dressing = 80 calories

1 Tbsp. vinaigrette dressing = 40 calories

1 Tbsp. fat-free dressing = 10 calories

Sweet snacks:

candy bar = 150 calories/oz.

granola bar = 110 calories/oz.

banana = 26 calories/oz.

Salty snacks:

potato chips = 140 calories/oz.

baked chips or pretzels = 110 calories/oz.

unbuttered popcorn = 80 calories/oz.

Note: Calorie amounts of items are based on averages and not meant to apply to or indicate any specific brands.