Super Seasonings: Decoding Condiments

Burgers, fries, hot dogs, pasta, etc. just wouldn’t be complete without some flavorful condiments. But some of these add on’s add up to a boat load of calories.

Here’s a roundup of 3 favorite condiments:

Ketchup
Serving Size: 1 tbsp Calories: 15

Ketchup seems pretty reasonable at only 15 cals per 1 tbsp. Considering that a tablespoon is about the size of your thumb and most people eat about 4-5x that just with an order of fries, you’re looking at factoring in an additional 60 to 75 calories to your calorie tally. Don’t forget that most ketchups contain high fructose corn syrup ( = BAD ).

Try ketchup’s superior relative – Salsa.

Salsa

Serving size: 1 tbsp Calories: 4

Salsa has an added fiber and protein bonus

Make your own healthy salsas

Mayonnaise
Serving Size: 1 tbsp Calories: 90

Ten grams of fat. Period.  And again, the likelihood of using just a single serving size is slim.

For the same creamy texture, try light mayonnaise, low fat mayonnaise or even mashed avocado.

Light Mayonnaise

Serving Size: 1 tbsp Calories: 35

Low Fat Mayonnaise

Serving Size:1 tbsp Calories: 15

Avocado

Serving Size: 1/4 of avocado Calories: 70

Click here for some healthy avocado recipes

Sour Cream
Serving Size: 1 tbsp Calories: 30

Try dolloping plain Greek yogurt on potatoes for the same tart and tangy taste but fewer calories and a higher protein count.

Plain Greek Yogurt

Serving Size: 1 tbsp Calories: 8

Learn why yogurt is an awesome ingredient in these recipes

Super Meat: Choosing the Right Type of Meat

For many dieters, red meat is totally off limits. BUT meat can be a great source of protein, zinc, selenium, iron, and B vitamins. The problem comes from people choosing the wrong types of beef.

While we’re not such fans of the hunky chunks, if you have a hankering for some meat here are a few smarter options to chow down on:

• Roasts 
• Rounds of steaks 
• Top sirloin 
• Bison 
• Extra-lean ground beef for burgers 
• Grass fed beef (difficult to find in many restaurants) 

These are the big NO NOs. Meats to avoid: 

• Heavily processed and high fat meats like hot dogs, salami, bologna and frozen meats 
• Burgers that are more fat than ground beef 
• Meat that is streaked with fat. Visible fat = major calories, saturated fat and cholesterol 

Not at a restaurant? Cooking yourself? Firstly, bravo! Secondly, best ways of cooking your meat:

• Grilling 
• Broiling 
• Roasting 
• Baking

As a general rule, keep the portion of your meat to 3-4 oz. which is about the size of your fist or a deck of cards. 

The average restaurant sized portion of meat is 10 oz!! So when you’re out to eat try these tips to avoid a heart attack meal:

• Split your dish with someone else 
• Eat half and brown bag the rest 
• Order an appetizer sized meat and a large salad and make your own meat salad 
• Order a small sized piece and sandwich your steak with a slice of bread from the bread basket

Remember meat can be good just steer clear of the Fred Flintstone sized brontosaurus T bones!

Super Picks: Soy Crisps

What were loving today...Glenny's Multigrain Soy Crisps

With over 18 grams of whole grains, an impressive 6 grams of protein, 3 grams of dietary fiber and just 2 grams of fat in a perfectly portioned 120 calorie single serving bag, this delectible treat will replace any 'ole potato chip.

Looking to pair your crisps with something sweet?

Evenly spread 1 tbsp of all natural peanut butter (avoid the ones that have various preservatives) on to your circle crisps.

OR

Melt 20 chocolate chips in a microwave for 1-2 mins (making sure to stir every 30 seconds to prevent burning) and drizzle on to crisps.

Looking to pair your crisps with something savory?

Try smearing 1-2 oz of cheese (preferably Goat or the Laughing Cow Light Spreadable Cheese - both low in fat and calories) on to your crisps.

Check out the rest of Glenny's line of Soy Crisps and other flavorful products here.