Condiments and Sauces

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  • Salad dressings- often loaded with fats and sugars.  Opt for low calorie/fat free/sugar free/light/etc.  When possible choose vinegar and oil or vinaigrette dressings and avoid creamier versions that are often made with unhealthy mayo.  One ladle of creamy dressing may contain approximately 300 calories.
  
  
  • Mustards may be better- these often are calorie free but offer a variety of flavor- (watch for those with mayo added)
  
  
  • Butter, oils, and sprays are loaded with saturated fats.  Choose light sprays and extra virgin olive oil for a healthier meal.
  
  
  • Choose wine, thinned, or stock based sauces.  Avoid anything that sounds creamy.
  
  
  • Adding salsa to entrees and sides is an excellent way to adding healthy flavor.
  
  
  • Choose healthy dip options such as nut butter, cottage cheese, or low fat yogurt