SUPPLY NUTRITIOUS SNACKS

For the sake of you and your loved ones, keep healthy nutritious snacks available and cut back on purchases of sugary and fatty foods. Between meals or just to quiet hunger pangs you can eliminate unhealthy snacking by having healthy snacks available. If you or your children/grandchildren have a choice between a candy bar or sliced apples, the choice will probably be the candy bar. If sliced apples are what's available you have eliminated the unhealthy choice. The same applies to your snack drawer or bag at work.

MAKE A HEALTHIER SANDWICH

If you are one of those people who smother their sandwiches with mayonnaise, you need to change your sandwich making ways!  Try replacing mayonnaise on your sandwiches with a whole-grain mustard.  For every tablespoon of mayonnaise you replace with a tablespoon of a whole-grain mustard, you will save 80 calories and 9 1/2 grams of fat.  That amount of fat is equal to two slices of bacon!  And another plus to make that switch?  Mustard seed is a relative of cabbage and kale and contains similar immune-boosting properties.  Buy the grainy varieties of mustard since the bright yellow prepared mustard is more processed.  The more any food is processed, the less of its healthy properties it maintains.

Always add lettuce, tomatoes, cucumbers, etc to your sandwich for added fiber and a vegetable serving.

Use whole-grain, multi-grain, or low-carb bread rather than refined white bread.

This is just a few examples of simple ways you can change your eating habits to better your health and also help control your weight.

HEALTHY SUBSTITUTE FOR MAYONNAISE OR SOUR CREAM

You can make your own healthy substitute for mayonnaise or sour cream by pureeing low-fat cottage cheese in a blender or food processor. Use in recipes for all or part of the mayo or sour cream called for when making dips, dressings, or spreads.

Note: Not a brand recommendation. Use your favorite brand.