BLOG 42 CONDIMENTS

BLOG 42 CONDIMENTS

Who doesn’t like to dip their fry in ketchup, cover their salad in dressing, have some dip with chips, or drizzle a little barbeque sauce on their chicken?? Condiments are second nature for most of us. The truth about these tasty additions might lessen their appeal. You may think twice about that side of ranch after this Blog.

Condiments can make even the most boring of bland items taste better or tolerable in some cases. Yet, there can be a shocking amount of calories and fat in them. Let’s start by taking a look at the worst condiments to use. Beginning with mayonnaise, just one serving has 100 calories and 10 grams of fat. One serving is one tablespoon, which means, “Every calorie in the ten grams of a one-tablespoon serving is pure fat” (http://www.3fatchicks.com/the-4-worst-sauces-and-condiments-for-dieters/). Most avid fans of mayonnaise put it on just about anything. However, a great alternative would be to use Greek yogurt instead: “Your best bet is to make a healthier version of mayo yourself by blending Greek yogurt, lemon juice, mustard, pepper, and spices” ( ttp://magazine.foxnews.com/food-wellness/truth-about-ketchup-bbq-sauce-mayo-ranch-and-more).

Ranch dressing is a calorie killer. From salad to hot wings, ranch is a favorite for many. Two tablespoons of ranch dressing which is the suggested one servings size has about 150 calories. Even worse, “Two tablespoons of ranch dressing also have 16 grams of fat. Again, depending on whether you dip, dunk or slather your wings you can increase that fat count to 48 grams” (http://www.3fatchicks.com/the-4-worst-sauces-and-condiments-for-dieters/). Keep in mind that for a 2,000 calorie per day diet, you are recommended to have under 65 grams of fat per day. Therefore, “Fall into the habit of eating ranch dressing several days a week and you could easily gain a pound or more by the month’s end.  If you are watching your weight, ditch creamy dressings altogether and opt for a vinaigrette made with balsamic vinegar, Dijon mustard and Parmesan cheese” (http://magazine.foxnews.com/food-wellness/truth-about-ketchup-bbq-sauce-mayo-ranch-and-more).  

Peanut butter can be easy to abuse. In the fitness world, it’s a running joke that workout gurus have no self-control when it comes to peanut butter. Who doesn’t like a peanut butter and jelly sandwhich?? Sticking to one serving size of two tablespoons equates to 10 grams of fat. Check this out: “According to the National Peanut Board, most kids will have eaten more than 1,000 PB & J’s before they are old enough to go to college. That converts to more than 10,000 grams of fat before the age of eighteen” (http://www.3fatchicks.com/the-4-worst-sauces-and-condiments-for-dieters/). That’s not to mention the carbs from bread and sugar from the jelly. Ugh, what a damper on a classic sandwich. I have become a fan of powdered peanut butter which can cut up to 85% of the fat. This is not to say peanut butter is bad for you or not a healthy fat, but it must be kept within portion control.

And then there’s butter. Butter goes on just about anything. Imagine how many people add butter on their toast each morning or to the pan they make their eggs on. Between the calories, fat, and cholesterol butter has, the numbers quickly add up in one’s daily intake. There are 11 grams of fat per serving and about 33mg of cholesterol. There are plenty of alternatives to butter and various brands are better options than others.

Others I did want to touch on were ketchup and barbeque sauce. Ketchup isn’t like having crushed up tomatoes. Don’t be fooled: “One fourth of bottle of ketchup is sugar” (http://magazine.foxnews.com/food-wellness/truth-about-ketchup-bbq-sauce-mayo-ranch-and-more). Barbeque sauce isn’t any better. In fact, “A mere two tablespoons of barbecue sauce has 100 calories, more than 10 grams of sugar and 22 grams of carbohydrates – enough to turn a diet-friendly piece of grilled steak into a candy coated calorie bomb” (http://magazine.foxnews.com/food-wellness/truth-about-ketchup-bbq-sauce-mayo-ranch-and-more). The trouble with alternatives to these sauces is that they contain many artificial sweeteners and chemically involved ingredients.  

The fact of that matter is that condiments aren’t necessary. Their use can hinder our daily intake recommendations and goals. My husband likes everything plain. He says, “I wanna taste the meat not the sauce”. Eh, maybe he has a point after all.  There are alternatives we can use as well if need be, but in my opinion why go to the trouble.  Just eat it plain Jane style. We have the choice to use less or none at all, so as always, one rep at a time, one decision at a time, one less serving at a time, we can find success on your fitness journeys.