Who doesn’t love a good pairing? From Beaujolais and camembert to coffee and doughnuts to samosas and mint cilantro chutney, there are some foods that just seem more enjoyable when they are part of a couple.
A combination of science and the sense of smell drive the desire to blend, counter and layer flavors and textures to amplify dining experiences. And it’s also why refrigerator door shelves are teeming with bottles and jars.
But some of those jars could be delaying fitness and health goals. Laden with unhealthy fats, too much sugar or minerals that affect metabolic functions, some go-to condiments might need to be let go, particularly if you eat them regularly.
Health and Wellness compiled a list of sauces, dips and dressings that you might want to consider limiting or excluding from your diet. However, the list is not dietary advice and should not be interpreted as such. Discussions with physicians and nutritionists about your health, medications and allergies should inform what to include in your diet.
These suggestions, based on ingredients and nutritional value, could be beneficial to start those conversations.
Fat-Free Salad Dressing
You assembled a nutrient-rich bowl of arugula and kale, shredded carrots, red onions and cherry tomatoes for a reason. You wanted the potassium and calcium from arugula, which, respectively, promote kidney health and strengthen bones.
Beta-carotene in carrots helps maintain good vision and prevent night blindness. The powerful disease-fighting antioxidants in red onion make it a must-have.
But if you use fat-free dressing, your body won’t absorb all the nutritional benefits of your meal. Specifically, vitamins A and K in the greens and the fat-soluble antioxidants in the onion won’t benefit you. Neither will the beta-carotene.
Many essential nutrients and vitamins require fat for absorption, according to Harvard Health.
As an alternative to fat-free dressing, add a blend of olive oil and lemon juice to dress your salad. Olive oil is rich in healthy fat and antioxidants. If you still prefer fat-free dressing, consider adding foods with healthy fats, such as hard cheese, avocado or kalamata olives, to your salad to aid absorption.
Steak Sauce
The calorie count for steak sauce is typically low per serving. But its sodium content is significant. The World Health Organization and the Centers for Disease Control and Prevention recommend keeping sodium below 2,300 milligrams a day. The American Heart Association recommends that sodium content should not exceed 1,500 milligrams per day.
One tablespoon of steak sauce can contain 300 mg of sodium, depending on the brand. Two tablespoons would constitute more than 25% of the recommended daily allowance of salt. And that would be from one condiment from one meal that has other foods containing sodium.
As an alternative, consider using chimichurri to complement your beef. Made with healthy olive oil, fresh herbs and very little salt, it provides a more nutritious, saucy option.
Mayonnaise
Calories and high levels of fat landed mayonnaise on the list. It’s hard to imagine summer cold cut sandwiches, sizzling burgers and barbeque staples like coleslaw and potato salad without mayo.
But if you’re looking to cut fat and calories, mayonnaise is a good place to start. One tablespoon has 94 calories, according to the United States Department of Agriculture. A 150-pound woman would need to walk 30 minutes at a moderate pace to burn off the mayo on a ham and Swiss.
Options to reduce the calories found in regular mayonnaise include using less. Whatever you planned to smooth across your brioche bun, use half of that. Opt for reduced-fat mayo or choose one made from olive oil. If you want to skip it altogether, spread a bit of guacamole on your bread to give your sandwich the creaminess mayonnaise would have provided. A tablespoon of guacamole is only 23 calories.
Mustard will not provide the creaminess that mayonnaise does, but it has fewer calories. One tablespoon contains 10 calories and provides nutrients that help lower blood glucose spikes and combat inflammation.
As for potato salads and cole slaw, there are vinegar-based recipes that will introduce a new profile to those salads and lower the fat content.
Often, moderation, more than deprivation, is the key to maintaining healthy eating habits. Regular and significant consumption of foods high in sugar, sodium and fat is harmful. With the help of medical and dietary specialists, develop and practice nutritional balance that makes meals healthy and enjoyable.
