Shown below in tablespoon portions are some refrigerator staples. Let’s say you swap butter for reduced-calorie margarine once a day. Over the course of a year, you would consume 20,800 fewer calories. That’s six pounds of weight you could theoretically drop!
Swap this: Butter, 102 calories, 4.1 g fat (2.6 g saturated fat)
For this: Reduced-calorie margarine, 45 calories, 3 g fat (less than 1 g saturated fat)
Swap this: Sour cream, 25 calories, 2 g fat (1 g saturated fat)
For this: Non-fat tzatziki, 8 calories, 0 g fat (to make: combine non-fat yogurt, garlic, grated cuke, salt and pepper)
Swap this: Peanut satay sauce, 110 calories, 9 g fat (4 g saturated fat)
For this: Curry sauce, 47 calories, 3 g fat (1 g saturated fat)
Swap this: Mayonnaise, 100 calories, 10 g fat (1 g saturated fat)
For this: Dijon mustard, 15 calories, 1.5 g fat (0 g saturated fat)
This article was originally titled "Small changes that add up" in the March/April 2014 issue of Best Health. Subscribe today to get the full Best Health experience’and never miss an issue!