Everyone should have a nutrition guide that provides the nutritional values of the foods that they eat. You may think that this is not necessary because the government requires nutritional labels on foods. However, nutritional labels are only required on packaged foods. A good portion of the food that you eat should not come from packages. Fresh fruits, vegetables, whole grains, diary, fish, poultry and meat should be consumed in addition to any packaged foods. In order to know the benefits and portion sizes, as well as helping you to select foods based on nutrients, you need a resource that provides a detailed analysis of individual foods. A nutrition guide will also give you the number of calories a food has to help you select low calorie foods to aid in your weight loss or weight maintenance efforts.
In recipes that require the use of mayonnaise, I have found that I have been able to reduce the amount of mayonnaise required by substituting sour cream or nonfat yogurt in some instances without significantly changing the taste of the dish. By doing this you reduce the amount of fat in the dish. Instead of 11g of fat per tablespoon of mayonnaise, there are only 5g of fat in 2 tablespoons of sour cream and 0g of fat in 1 cup of plain nonfat yogurt. This works particularly well when you are making your own salad dressing.