Have You Ever Wondered

. . . if a beverage is made with corn syrup or high-fructose sweetener, does it have fewer calories? Not necessarily. Used in the same amount, these sweeteners are equal in calories to table sugar, or sucrose. They are slightly sweeter than sucrose, however, so a little less might be used.

varieties. Fat-free dressings typically have 5 to 20 calories per tablespoon, compared with 75 calories and 6 to 8 fat grams in 1 tablespoon of regular salad dressing. Vinegar and water usually are the first two ingredients in fat-free dressing.

  • Buy dry blends for mixing your own salad dressing. Then you can control the amount and type of oil and vinegar you add. Often you can use less oil and more vinegar, water, or other flavorful liquid than the package directions call for.
  • Shopping for prepared pasta sauce? Alfredo, clam, meat, marinara, and primavera: the type of sauce doesn't indicate nutrient content (although creamy sauces such as alfredo and clam usually have more fat). Read the Nutrition Facts. See "Gourmet's Guide to Sauces" in chapter 14.
  • If you're trying to cut back on sodium, look for soy sauce, teriyaki sauce, chile sauce, and marinades that are "reduced-sodium." Their traditional counterparts may be quite high in sodium.
  • Look for oil (canola, olive, vegetable) sprays. With these sprays you can use less oil in a fry pan or casserole dish, or on a baking pan.
  • Remember that all vegetable oils contain the same amount ofcalories: about 120 calories per tablespoon. And while the amounts of saturated, monounsaturated, and polyunsaturated fatty acids differ, all vegetable oils are cholesterol-free. "Light" oil refers to the color or mild flavor, not the fat content.
  • Make healthy oils a main source of your discretionary fat calories. Oils high in polyunsaturated fatty acids include corn, safflower, and sunflower oils. And those high in monounsaturates include olive, flaxseed, and canola oils. See "Fats and Oils: How Do They Compare?" in chapter 3.
  • Experiment with stronger-flavored oils: for example, sesame, walnut, herb-infused, or chile-flavored oils. These are finishing oils, not cooking oils. Just a splash adds a distinct flavor to salads, stir-fries, pasta, rice, and other dishes.
  • Stock your kitchen with a variety of vinegars to pair with oils in saladmaking: red wine vinegar, herb vinegars, apple cider vinegar, and fruit-flavored vinegars. The strong flavor of sweet balsamic vinegar complements salad greens. Vinegars are fat-free.
  • Buy ketchup, mustard, and pickle relish as tasty spreads, with just 2 fat grams or less per tablespoon. Check the label for sodium content to watch your sodium intake. Unless prepared with less salt or sodium, most of these condiments provide 150 to 200 milligrams of sodium per tablespoon. For more flavor with fewer calories, buy prepared horseradish. And look for chutney—a condiment made with fruit or vegetables, vinegar, spices, and sugar—that's low in sodium and fat.
  • Remember salsas. They're low in calories and bursting with flavor. Experiment with the different levels of spiciness—usually labeled as mild, medium, or hot—to see which you like best.
  • Fruit jams and jellies—nutritionally they're much the same. Check the label. Both have relatively small amounts of nutrients. Hint: Fruit jams and jellies supply extra calories from added sugars. Fruit spreads— sweetened with juice—can have the same number of
Vinegar For Your Health

Vinegar For Your Health

A resource for the many ways you can use Vinegar to improve your health! In today's society of miracle medicine, we often overlook things that have been around hundreds of years! Things like Vinegar!

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