Add Flavor, Not Fat, Using EfV's Condiments Guide

According to the dictionary, a condiment is "a substance.. .to Havor or complement food." Condiment connoisseurs know that these accoutrements can make or break a menu; choose right and your condiments will complement the flavors, but won't detract nutritionally from your meal. Americans, who often think more is better, have a tendency to smother a dish in ketchup or mayo, adding unnecessary fat, sugar and sodium to an otherwise healthful meal.
So watch your portion sizes as well. There are hundreds of condiments that can add flavor, spice and texture to your food, even in small doses. As Americans' taste-for ethnic dishes becomes more sophisticated, stores are stocking more than the standard ketchups and mustards, to include Asian, Indian, Italian, Thai and Latin-inspired condiments.

In general, mustards, hot sauces, salsas and horseradish add lots of flavor without much added sugar, fat or calories. The products that pack the most added calories and fat are creamy condiments like mayonnaise and tartar sauces. Sneakier are barbecue and other tomato-based sauces that often are surprisingly high in sugar and salt, so be sure to read labels carefully.
If sodium is a concern, you'll need to curb your enthusiasm for some condiments, especially soy sauce and other Asian flavor enhancers, as well as many brands of ketchup. There are reduced-sodium options from which to choose—without going the tasteless "low-sodium" route—but you'll need to read labels carefully.

Condiment Know-How

• Read labels to steer clear of ketchups loaded with sodium and sugar.
• Look for low-fat versions of creamy condiments like mayo and tartar sauce or use smaller portions of your full-fat favorites.
• Go for mustard, horseradish or salsa to save on sugar, fat and calories, but read labels to compare sodium.
• Opt for lower sodium versions of soy sauce to keep salt in check. Tip: True tamari sauce is an alternative to soy sauce that's more concentrated in flavor and lower in sodium.
  

By: Upton, Julie. Environmental Nutrition, Aug2006