Are Your Condiments Weighing You Down?

Added Jun 8 2015 to

Are Your Condiments Weighing You Down?

Some of us are trying to slim down for summer.  However some of the condiments we are adding to flavour our food can pack a powerful punch!  Are your condiments weighing you down?

Here are my top 3 easy substitutions:

1. Mayonnaise - 1 measly tablespoon can pack 100 calories and 10 grams of fat depending on the brand you buy.  A better choice and a great substitute is plain Greek yogurt.  You will save over 90 calories and 10 grams of fat per tablespoon!  Plus you will get the added bonus of some protein and calcium!

2. Ranch Dressing - We all enjoy a dip with our veggies or pita crisps; however 1 tablespoon of ranch dressing can deliver 70 calories and 7 grams of fat!  Cut the fat and calories in half with hummus.  Hummus is a healthier dip and also works great as a sandwich spread.   Even if it is store-bought, it is usually made with natural ingredients like chickpeas, olive oil, tahini, garlic and lemon juice.  For that matter – why not make your own?  The taste is superior!

3. BBQ Sauce - Unfortunately this condiment gets its sweet taste from sugar.  2 tablespoons can add 60 calories, 400 milligrams of sodium and 10 grams of sugar!  If you are looking for something to top your burger, add to your chicken or mix with eggs – try salsa!  For 2 tablespoons you will save 50 calories, 200 milligrams of sodium and 10 grams of sugar.

Some other condiments that top my list:
Vinegars – with no sodium or added sugar this is a healthy alternative to add a punch of taste to homemade baked fries, popcorn and fish!

Hot sauce – adds a great kick to foods without adding calories.  Just be aware of the sodium content in some brands.

Mustard – nothing wrong with a little mustard to add zing to your burger.  It is low in calories and fat, with no added sugar.  Just be aware of the sodium content – it can add up.

Herbs – not a condiment but fresh herbs are a great way to boost the flavour in any meal.  You can also buy herbs in a squeeze tube – trés convenient, or in freezer cubes. 

…what about ketchup????  Okay, okay – I can’t leave this blog without mentioning a staple that I grew up with.  I personally think this condiment is OK.  Does it get an ‘A’ rating? …not really, there is some sugar here (about 4 g per tablespoon), also some sodium (about 140 mg per tablespoon).  It is low in calories…AND it does contain the antioxidant lycopene – bonus!  If I am being truthful – does it help my kids eat fish?  Yes.  Then I think a little is OK.  You can even buy a low sodium variety now!

Happy dipping!

The Sunshine Vitamin!

Cold and Flu Season is Here.


Who Is Laurie Barker Jackman?

I am super passionate about helping people understand the science of food and making it work for them. I love coming up with healthy and tasty meals for my family and sharing them with you!

Meet Laurie

Ready to Get Started?

Have a question? Need nutrition advice? Want a meal plan designed just for you? Just ask me!

Contact Laurie