Condiments add flavor--but watch the salt: a dash of sauce gives even plain meals some "zing.".
Mayonnaise, made with eggs and oil, is higher in calories and fat than other condiments. Ketchup and barbecue sauce are much lower in calories and fat than mayonnaise, but they contain much more sodium and, in some cases, more sugar. Mustard is the all-star of the group: Typically, it contains no more than five calories per serving, is fat-free, and is low in sodium.
Enjoy the flavors condiments bring to your meals, but consider these tips to keep nutrition in check.
* Don't overdo it. A little is great, but too much of a good thing could gain you an overload of calories, fat, sodium, and/or sugar--all in a very tiny package. The suggested serving size is 1 teaspoon for mustard, 1 tablespoon for ketchup and mayo, and 2 tablespoons for barbecue sauce.
* Go combo. To get all the flavor but a little less fat, sugar, and sodium, try mixing condiments half and half: For example, cutting your mayo with half barbecue sauce, ketchup, or mustard will slash your fat and calories but still provide lots of creamy flavor.
* Reduce Fat. Reduced-fat versions of mayonnaise offer lower-calorie alternatives to traditional blends. The biggest trade-off with reduced-fat, and especially fat-free formulations, is a longer ingredients list with more preservatives and fillers. Most of the mayo picks on our list are reduced-fat; these options create a good balance of lower calories and fat, with fewer extra ingredients than you might typically find in fat-free versions.
* Consider alternatives. Instead of mayo, mustard, or salad dressings, try a drizzle of oil and vinegar, or sprinkle on garlic powder, oregano, pepper, or a no-salt seasoning blend. Adding fresh vegetables, such as tomato, cucumber, peppers, or even fruits (apple or pear slices) will give your sandwich a flavor boost.
Want Asian Flair Instead?
A premade sauce or condiment is a quick way to add an Asian touch to your food, but read the nutrition labels before making your choice--most of these sauces are high in salt or sugar. For example, duck sauce and hot mustard have 100 milligrams (mg) of sodium per tablespoon, while hoisin sauce has 250 mg of sodium, and soy sauce has as much as 1,000 mg. Choose a low-sodium soy sauce, and don't add additional salt.
SUPERMARKET SLEUTH: CONDIMENTS SERVING CALORIES SIZE KETCHUP 365 Tomato Ketchup 1 Tbsp 20 Heinz No Salt Added Tomato Ketchup 1 Tbsp 20 Heinz Sriracha Tomato Ketchup 1 Tbsp 20 MUSTARD 365 Organic Yellow Mustard 1 tsp 0 Annie's Naturals Organic Dijon Mustard 1 tsp 5 French's Spicy Brown Mustard 1 tsp 5 Grey Poupon Dijon Mustard 1 tsp 5 Trader Joe's Deli Style 1 tsp 5 Spicy Brown Mustard MAYONNAISE 365 Organic Light Mayonnaise 1 Tbsp 50 Kraft Mayo with Olive Oil (Reduced Fat) 1 Tbsp 35 Trader Joe's Reduced Fat Mayo Dressing 1 Tbsp 35 BARBECUE SAUCE 365 Organic Memphis Madness 2 Tbsp 40 Dinosaur Bar-B-Que Roasted Garlic Honey 2 Tbsp 25 SUPERMARKET SLEUTH: CONDIMENTS TOTAL SAT FAT (G) FAT (G) KETCHUP 365 Tomato Ketchup 0 0 Heinz No Salt Added Tomato Ketchup 0 0 Heinz Sriracha Tomato Ketchup 0 0 MUSTARD 365 Organic Yellow Mustard 0 0 Annie's Naturals Organic Dijon Mustard 0 0 French's Spicy Brown Mustard 0 0 Grey Poupon Dijon Mustard 0 0 Trader Joe's Deli Style 0 0 Spicy Brown Mustard MAYONNAISE 365 Organic Light Mayonnaise 5 0 Kraft Mayo with Olive Oil (Reduced Fat) 3 0 Trader Joe's Reduced Fat Mayo Dressing 3.5 0 BARBECUE SAUCE 365 Organic Memphis Madness 0 0 Dinosaur Bar-B-Que Roasted Garlic Honey 0 0 SUPERMARKET SLEUTH: CONDIMENTS CARBS SODIUM SUGAR (G) (G) (G) KETCHUP 365 Tomato Ketchup 5 160 4 Heinz No Salt Added Tomato Ketchup 5 5 4 Heinz Sriracha Tomato Ketchup 5 160 4 MUSTARD 365 Organic Yellow Mustard 1 55 0 Annie's Naturals Organic Dijon Mustard 1 120 0 French's Spicy Brown Mustard 0 80 0 Grey Poupon Dijon Mustard 0 120 0 Trader Joe's Deli Style 1 60 0 Spicy Brown Mustard MAYONNAISE 365 Organic Light Mayonnaise 2 110 >1 Kraft Mayo with Olive Oil (Reduced Fat) 1 95 1 Trader Joe's Reduced Fat Mayo Dressing 1 105 0 BARBECUE SAUCE 365 Organic Memphis Madness 10 150 8 Dinosaur Bar-B-Que Roasted Garlic Honey 6 154 5 Note: c=cup, g=gram, mg=milllgram, sat fat=saturated fat, carb=carbohydrates, DV=Daily Value, Daily requirement based on 2,000 calorie/day diet. Source: food labels and company websites. As with all WNC comparisons, this is only a sampling of products. Products listed in alphabetical order.
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|Title Annotation:||SUPERMARKET SLEUTH|
|Publication:||Women's Nutrition Connection|
|Date:||Feb 1, 2017|
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