Sauces and Condiments: Lose the Extras and Lose Weight

Sauces and Condiments seem like an innocent addition to perk up your food. However, the original versions of those sauces and condiments can sabotage your hard work to stay healthy. In a typical day of average “add ons” you can add on hundreds of calories and many grams of fat, salt and sugar.


A typical breakfast of toast and jam includes about one hundred calories per tablespoon of butter and fifty calories from the jam. A more sophisticated breakfast of Eggs Benedict will add sixty-two calories from the delicious sauce it contains. The sauce also gives you four grams of fat. If you eat french toast know that maple syrup can add four hundred calories. Provided that you keep it to one half cup.


If you are having a sandwich for lunch know that mayonnaise will add about ninety calories of pure fat to your daily total. It will also add eleven grams of fat. If you go for barbecue just remember that you will add ninety-five calories with every average serving. One fourth cup is considered a serving.


If you go Mexican for dinner consider skipping the sour cream. It contains eighty calories in three tablespoons . If Asian is on the menu, watch that teriyaki sauce. Three tablespoons of that will give you about fifty calories. If your meal includes fries realize that three pumps on the ketchup dispenser will pump fifty more calories into your body.


Okay, you are thinking you will be good and go with a healthy salad. Surely you are safe with that. Actually, two tablespoons of ranch dressing will bump your calorie total by one hundred forty-eight calories. It will also put eight grams of fat in your system. Bleu Cheese gives you one hundred and forty calories. Honey mustard packs a one hundred twenty calorie wallop.

Lower Versions

When you are dining at home you can completely control whether or not your sauces and condiments are the full calories versions. Most people can eventually adjust their taste buds to the flavor of these. Knowing that you can often save half the calories with the lower calorie versions can help you adjust. In some cases, you can cut your fat intake by two-thirds.

Many restaurants now have light and low versions of salad dressing available. Generally speaking however, other sauces and condiments such as mayonnaise, sour cream, ketchup and barbecue sauce are the full versions.

Unless the menu says a lower fat, calorie, salt or sugar version is available you should count the calories as if it were the full version. This means using that sauce or condiment lightly. A simple technique is to ask for the dressing or sauce on the side. Then dip each bite in the sauce instead of drenching it over the whole thing. This gives you better control of how much you consume. It also prevents the sauce from overwhelming the flavors of the food as well.

Keep in mind that most sauces and condiments should be consumed sparingly. Even if you switch to the “low” versions, still let common sense be your guide. Take it easy on the extras so that you do not pack on extra pounds.


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