Can a Healthy Person Have Mayo On Their Sandwich?

Dr. Oz has the answer.

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Q: Sandwiches just don't taste right without mayo. Can a healthy person have some?

Oz Says: Yes, you can!

When you break down mayonnaise into its basic building blocks — egg yolks, vinegar, lemon juice, oil, maybe some mustard — there's nothing too crazy going on there. In fact, the fat in mayo is largely the good, unsaturated kind. Plus, the spread brings a dose of healthy vitamins E and K to the table. So why do so many of us think of mayo as a no-go? Calories, of course: You'll find about 750 of 'em in a half cup of the stuff. Be mindful of amounts, and stick to a tablespoon of mayo (about 95 calories) per serving. It's just the right amount to add richness to sandwiches and mayo-based salads (like egg, potato, and tuna) without blowing your calorie budget for the day.

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Doctor Your Mayo

Stir creative boosters like these into your mayo. The result is jazzier than the plain stuff, so you can get away with using less.

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Low Fat or Full?

I always opt for full-fat mayonnaise. It tends to have a shorter, simpler ingredient list than the low-fat kind. Plus, it's flavorful, so a little bit goes a long way.

Love the Gloop Factor?

Mix up a spread that's half mayo, half Greek yogurt. You can pile on more creamy goodness with fewer cals.

Sources: Toby Amidor, RDAbby Langer, RD

This story originally appeared in the March 2016 issue of Dr. Oz The Good Life.

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