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Fitness & Nutrition Tips

The Low Down on Condiments and Sauces

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Summer is here. Time to do the drill and grill!

What sauces and condiments should you avoid & which ones are OK?

Choose condiments with no added sugars or unhealthy trans fats. Ketchup, for example, is loaded with sugar, as are some salsas and steak sauces. Always read labels carefully, and select only those products made with good fats, like extra-virgin olive oil or canola oil, and no added sugars.

Enjoy:
Mustard
Horseradish and horseradish sauce
Hot pepper sauce
Lemon juice
Lime juice
Pesto
Vinegars
Sour cream (fat-free, reduced-fat, or light versions), limit to 2 tablespoons
Cream cheese (fat-free, reduced-fat or light), limit to 2 tablespoons
Sugar-free jams and jellies
Sugar-free syrups

Enjoy but choose products made without added sugars.
Miso, limit to 1/2 tablespoon
Salsa
Shoyu, limit to 1/2 tablespoon
Soy sauce, limit to 1/2 tablespoon
Steak sauce, limit to 1/2 tablespoon
Taco sauce, limit to 1 tablespoon
Tamari, limit to 1 tablespoon
Mayonnaise (choose a regular full-fat variety and limit to 1 tablespoon or a low-fat variety and limit to 2 tablespoons)
Worcestershire sauce (limit to 1 tablespoon )

Avoid:
Barbecue sauce
Ketchup
Cocktail sauce
Teriyaki sauce
Honey mustard
Regular jellies and jams
Regular maple syrup

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