Beat the Condiment Fat Trap: Simple Swaps to Cut 450kcals Daily

ARE you doing all the right things but STILL not shifting the scales far enough in the right direction? If you’ve jumped aboard the weight-loss wagon this January, and are finding it hard to stay motivated, you might be falling for the ‘condiment fat trap’. A bit like that morning mocha, there are hidden calories lurking in all corners of your diet. And with just a squeeze of ketchup here and a dollop of mayo there, it’s terrifyingly easy to drop a calorie bomb all over your best intentions. Did you know one serving of red sauce can hide up to 20 calories? Doesn’t sound like much, no… but chances are you don’t stop at just one measly portion. And when it comes to mayo, the news is even more bleak… a squirt on the side of your plate can pack in up to 100 extra calories, without even trying. The reality is many of our favourite condiments and sauces are full of sugars and other added nasties, that offer nothing in the way of health benefits. Generally, if the ingredient list reads like a science experiment, it might be best to avoid it. But, with some savvy swaps, you can easily trim that calorie intake without compromising on taste. Aliza Marogy, a registered nutritional therapist and founder of leading clinical grade supplements provider Inessa, tells Sun Health that making healthier swaps doesn’t have to be complicated or restrictive. “Often, it’s about small, realistic changes that are easy to maintain and can have a meaningful impact on your health over time,” she says. Here, she shares her pick of the swaps… CREAMY DREAM SWAP: Mayo for full fat Greek yoghurt SAVE: 300 calories ALTHOUGH a jacket potato topped with tuna mayo might be delicious, it can contain up to 700 calories. By swapping the mayonnaise for Greek yogurt, you’ll drastically reduce the calories down to around 400 as well as enjoying many extra health benefits. That’s because Greek yogurt is packed with protein, probiotics, calcium and B vitamins. Aliza says: “Greek yoghurt is a fantastic alternative because it mimics the creaminess of mayonnaise whilst providing health benefits. “Greek yogurt is a great source of protein and calcium, and most varieties contain gut-friendly probiotics, just make sure the label says it’s ‘live’. “It’s a simple change that can help you feel fuller for longer.” RED ALERT SWAP: Ketchup for salsa SAVE: 4 calories per tsp TOMATO salsa is very low in calories, with a teaspoon only containing a mere two calories – compared to six calories in a teaspoon of ketchup. As well as having a lower calorie count, it’s also lower in sugar, sodium and fat and will often use fresh ingredients like chopped tomatoes, onions and lime sauce. It’s delicious when served with burgers – and for dipping chips into. Aliza says: “This is one of the easiest swaps because you’re not giving anything up, you’re simply choosing a fresher option. “You still get plenty of flavour, but with fewer calories and more nutrients from whole ingredients.” SWEET RELIEF SWAP: Sugar for cinnamon or honeySAVE: 10 calories THE NHS states adults should have no more than 30g of free sugars a day – which is roughly seven sugar cubes. If you take sugar in hot drinks and add it to things such as cereals, it’s very easy for that to add up in no time. And with around 16 calories in every teaspoon, your daily count can rapidly add up. While honey has more calories per teaspoon (21 on average) it’s sweeter, so you don’t need as much. Plus, it’s rich in antioxidants and may help lower bad LDL cholesterol. Another great swap is a sprinkle of cinnamon on your porridge, yoghurt or hot drink… with just 6 calories per teaspoon. Aliza says: “These swaps are about retraining your taste buds gradually. “Using natural sweeteners like cinnamon or a small amount of honey can reduce overall sugar intake while still satisfying a sweet craving. “In addition to being delicious, studies show that cinnamon may help to reduce blood sugar levels.” GRAVY TRAIN SWAP: Gravy granules for bone broth SAVE: 70 calories BONE broth is full of vitamins and minerals and is a great source of protein. What’s more, it’s also ideal for gut and joint health due to the fact it contains collagen. Traditional gravy granules are higher in salt and don’t contain any nutritional value. Plus their calorie count is higher. A typical serving of gravy will contain up to 120 calories, whereas a typical serving of bone broth will have up to 50 calories. Because bone broth is a little thinner, it can be thickened by adding cornstarch, which would add up to 30 calories. Aliza says: “Bone broth is a nourishing alternative that supports the body rather than just adding flavour. “It’s an easy swap that provides real nutritional value, fewer calories and more often than not, tastes superior.” TAKE A LEAF SWAP: Caesar salad dressing for olive oil and balsamic vinegar SAVE: 70 calories WHEN it comes to hidden calories, not even your salad is spared. It’s easy for those numbers to ramp up if you opt for a creamy, Caesar-style dressing. Just two tablespoons can pack in a 160-calorie punch, and comes with a high fat content. Meanwhile, a simple olive oil vinaigrette with a dash of red wine or balsamic vinegar and lemon juice will save you calories and give you a nutritional boost. Olive oil is full of monounsaturated fats, antioxidants and anti-inflammatory compounds. It’s also rich in antioxidants which benefit the skin and gut health. Aliza says: “A simple olive oil dressing is one of the easiest upgrades to a salad you can make. “Extra virgin olive oil is also a cornerstone of the Mediterranean diet, which is one of the most well-researched eating patterns for long-term health. “It allows you to enjoy the benefits and flavour of healthy fats, whilst at the same time supporting your heart health, reducing inflammation, and adding powerful antioxidants to your meal.” ADDED SALT SWAP: Table salt for LoSaltSAVE: Less about calories, more about sodium COMPARED to table salt, LoSalt has 66 per cent less sodium which is a good thing if you’re trying to improve your health and reduce your blood pressure. High blood pressure is associated with heart attacks, strokes, kidney disease and vascular dementia. It can also cause fluid retention which may contribute to bloating and swollen legs. If you’re trying to reduce your sodium levels but can’t quite get rid of your salt habit, this might be a good one to try. Aliza says: “Reducing sodium doesn’t mean your food has to taste bland. “Swapping to a lower-sodium salt is an easy way to support heart health without changing how you cook or season your meals. “My personal preference is to use natural sea salt, but less of it, as it contains important minerals.