Healthy Condiments
We all love to eat food with great flavor, but the items we use to flavor our meals can cause a major diet downfall. Try using spices, dry rubs, herbs, or condiments that have very few calories to flavor your meals to avoid sabotaging your weight loss efforts.
Low carb/sugar condiment options:
| No-added sugar ketchup*
Low-sodium soy sauce Pesto ( red or green)* Light or low-fat salad dressings (≤50 per serving)* Lemon/lime juice Hummus* |
Mustard(spicy, Dijon)
Low-sodium Worcestershire sauce Salsa Low-fat mayonnaise* Horseradish Sugar-free jelly/jam* Plain Greek yogurt |
Hot sauce(tabasco)
Siracha Low-sugar marinara sauce* Flavored vinegars Curry Pickle relish Sugar-free syrup |
*make sure to measure condiments as they will still contain calories and carbohydrates
Avoid HIGH SUGAR or HIGH FAT condiments:
High sugar:
| Regular ketchup
Sweet salad dressings Barbecue sauce |
Tartar sauce
Jams/Jellies High sugar sauces (Polynesian, sweet and sour, etc.) |
Honey Mustard
Honey Syrup |
High fat:
| Mayonnaise | Full-Fat Salad dressings
(Caesar, ranch, etc.) |
Sour Cream
Cream Cheese |
Important things to remember:
-Avoid making food too spicy, as this may encourage you to drink directly after a meal.
-Avoid soaking your food in condiments; this can cause your food to become softer = faster digestion.
-Be mindful of condiment use. When in doubt, use measuring spoons so you know exactly what you are taking in!
