The Sauce Guide...

It's easy to go overboard on the amount of sauce you use on things like sandwiches and meat. Not very many people are aware of how calorie-rich certain sauces and spreads are! You can easily eat whatever lunch or dinner main course you want, and simply cut back on, or switch sauces to cut a couple hundred calories from your daily intake!

Watch These...

Olive Oil - 1 Tbsp = 100 Calories
Mayonnaise - 1 Tbsp = 80 Calories (depends on the fat content/brand)
Sour Cream - 1 Tbsp = 25 Calories (rich in unhealthy fats)
Guacamole - 1 Tbsp = 25 Calories (rich in - good - fats)
Ketchup - 1 Tbsp = 14 Calories (high in sugar)

*Note: often in sauces that require sour cream, low-fat yogurt works as a perfect supplement, and when using sour cream as a dip for things like perogies apple sauce is a healthy alternative!

Eat These...

Salsa - 1 Tbsp = 4 Calories
Mustard - 1 Tbsp = 5 Calories
Worcestershire - 1 Tbsp = 13 Calories
Soy Sauce - 1 Tbsp = 9 Calories
Hot Sauce - 1 Tsp = 0 Calories

Enjoy!
R