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Healthy Sandwich: Skip Mayo and Use Avocado

A sandwich sounds like a healthy meal, but if yours isn't a real sandwich without a thick layer of mayonnaise, then you're looking at added cholesterol and calories you could do without. So the next time you make or order a sammy, spread a quarter of a ripe avocado on your bread instead of mayo. As you can see from the chart below, you'll end up with plenty of flavor and less calories, cholesterol, saturated fat, and sodium. Avocado also offers fiber and potassium.

2 tbsp mayo 1/4 avocado
Calories 115 80
Total Fat 9.8 g 7.4
Saturated Fat 1.4 g 1.1
Cholesterol 8 mg 0 mg
Sodium 209 mg 4 mg
Carbs 7 g 4.3 g
Fiber 0 g 3.4 g
Sugar 1.9 g .3 g
Protein .3 g 1 g
Calcium 4.1 g 6 mg
Potassium 2.6 g 243.7 mg


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