Sauce It Up

  • 🥣Forgo the mayo-based dips, especially from a restaurant, as well as pre-packaged dip from the store. Just say no! Instead, ask for a salsa or other veggie-based dip when out. At home, replace any mayo in a recipe with nonfat greek yogurt or light or nonfat sour cream. A tablespoon of mayo is 50 calories and 5 grams of fat, with a half a gram saturated. A quarter cup is a more realistic dip serving, four times the amount, setting you up with 200 calories, 20 grams of fat and 2 grams of saturated fat. Yes, it adds up quickly. A quarter cup of salsa is about 30 calories on average, 0 fats. A quarter cup of nonfat greek yogurt about 33 calories on average, 0 fats. You can still enjoy some creaminess without loading up your arteries.
  • 🍅When ordering from a restaurant, a red sauce is usually made with fresh ingredients, including lots of tomatoes. They are your leaner option 98% of the time. A creamy sauce of course contains cream and, therefore, excess fat and calories. Yes, tomatoes contain some natural sugar, but natural is good. However, it is certain store-bought brands of red sauce where the sugar can really up. A half-cup of some favorite brands contain 3 teaspoons of sugar, or 12 grams. That is a lot if you are saving room for a piece of dark chocolate after your meal. Look for the brands with just 4 grams or less of added sugars. When looking at a food label, “added sugars” is the key phrase! Thank you, FDA, for finally straightening this out in 2021!
photo by author
photo by recipetineats
photo by author

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A nutrition expert and middle child, I am writing to promote health and wellbeing, recipes and tips in a relatable, slightly rebellious fashion.

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The Rebellious RD

The Rebellious RD

A nutrition expert and middle child, I am writing to promote health and wellbeing, recipes and tips in a relatable, slightly rebellious fashion.

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