Mayo, pesto, tartare: tips to cut calories in sauces

Salad dressings, sandwich spreads, pasta toppings – sauces are the unsung heroes of delicious meals. But as much as they enhance the flavor and texture of our food, these tasty embellishments often add a significant number of calories to our plates. In this article, we will delve into some clever hacks to reduce your sauce’s calorie count without compromising on taste.

The Top 10 Caloric Sauces and Their Lighter Alternatives

The Usual Suspects

From spicy barbecue to creamy mayonnaise, let’s have an honest look at some popular sauces that might be packing more calories than you’d expect :

*Based on average estimates **Can vary significantly depending on recipe and brand Bear in mind there is no such thing as ‘bad’ food or sauce but being mindful about the caloric content can help us make informed decisions for healthier eating.

Crafty Substitutions for Lower Calories

Making smart substitutions can slash the calorie content in half. For instance, mixing mayonnaise with yogurt not only reduces calories but also cuts down saturated fats, making it a win-win !

We now know where some hidden calories lurk and how to tackle them. Let’s move on to choosing healthy sauce options while following a diet.

Choosing Your Sauces for a Diet: tips to Know

How to Choose Wisely

Educate Yourself : The first step to making healthier choices is understanding nutritional labels. Look out for sauces with high sugar, sodium or saturated fat content.

Serving Size Matters

It’s easy to underestimate the amount of sauce we consume. A rule of thumb is to stick to recommended serving sizes.

Now that we’ve discussed how to choose and portion control sauces, let’s compare homemade and store-bought versions.

Homemade Sauces vs Store-Bought: the Calorie Showdown

The Home Advantage

Making sauces at home allows you complete control over the ingredients, meaning you can adjust sugar levels, use healthier oils, and avoid additives.

The Convenience of Store-Bought Sauces

While convenient, these often contain preservatives and added sugars that can sneak extra calories into your meal. However, there are numerous health-conscious brands available today.

We have analyzed the pros and cons of both homemade and store-bought sauces. Let’s turn our attention now to some common pitfalls one should be aware of when it comes to everyday sauces.

Pitfalls to Avoid with Everyday Sauces

Beware Hidden Sugars

Sauces can become a sneaky source of added sugar – even savory ones ! Always check the label for hidden sugars disguised under different names like high-fructose corn syrup or dextrose.

To wrap things up, let’s summarize some key points we’ve covered in this article.

While sauces can significantly boost the calorie count of our meals, there are ways to enjoy them guilt-free. Smarter choices, careful portion control, and an awareness of hidden sugars can help maintain a healthy balance. Remember, informed eating is healthier eating ! Enjoy your sauces, but know what’s in them !