Small changes at a time: MAYO

Choose Light or Reduced-Fat Mayonnaise

“A tuna sandwich may sound healthy. Tuna by itself is a lean source of protein (and a great source of omega-3 fats — the healthy kind). However, mixing the tuna with 2 tablespoons of mayo adds 200 calories,” says Melinda Maryniuk, R.D., CDE, a dietitian at the Joslin Diabetes Center in Boston. “Substitute reduced-fat mayo for regular mayo. Or try mixing your tuna with low-fat cottage cheese. It’s not only moist but gives you an extra boost of protein.”

The calorie difference:
2 tablespoons mayonnaise: 200 calories
2 tablespoons reduced-fat mayonnaise: 100 calories
2 tablespoons low-fat cottage cheese: 40 calories

By Joy Pape, R.N., B.S.N., CDE (

I use to love mayo on my burgers, sandwiches, tuna – but l changed that! NOW I can not stand to have mayo on my burger or my sandwich! In my tuna, I only put just a tad to moisten it! Give it time but you will eventually get use to not having it!


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