How your favourite sauces are sabotaging your diet – the 10 worst offenders revealed | The Sun

WE all love a dollop of mayonnaise here or a little bit of ketchup there on our meals.

But one expert has revealed that they could be derailing your diet and adding unnecessary calories.

Nutritionist and dietician Ro Huntriss believes condiments can severely impact people’s weight loss journeys.

She explained that most of the time most of us don't count the extra calories that often come with us dunking our meals in sauce.

Ro, who is the expert behind the Terri-Ann 123 Diet Plan said: "When people are trying to lose weight they often consider the food components of the meal without considering the additional sauces and dips.

"Some sauces can be high in fat or sugar which ultimately means they will be higher in calories, and this can be a big barrier to successful weight loss.

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"Understanding how to make healthy swaps can help to facilitate weight loss whilst keeping your meals tasty and enjoyable".

Here, Ro has shared the worst offenders.

The ten condiments that might be ruining your diet and the amount of calories per tablespoon are:

1. Mayonnaise (94 calories)
2. Caesar salad dressing (85 calories)
3. Ranch dressing (73 calories)
4. Tartar sauce (63 calories)
5. Salad cream (50 calories)
6. Salsa (36 calories)
7. BBQ sauce (29 calories)
8. Cheese sauce (28 calories)
9. Ketchup (19 calories)
10. Sweet chilli sauce (15 calories)

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The NHS states that making small, simple changes to what and how much you are eating can help you lose the pounds.

They advise that when it comes to spreads and sauces, you should choose low-fat options and consume them in small amounts.

For example, you could opt for a 'lighter than light' mayonnaise, which is just 15 calories per serving.

Expert guidance also states that you should scale down when dishing out your food.

"Try using smaller plates and bowls to help reduce your portion sizes at mealtimes," experts advise.

You should also keep an eye on your servings, and at family mealtimes, remember to say no to seconds and make sure you dish up your own dinner, that way you can control the amount you're eating.

In order to avoid overindulging, expertsbehind the NHS weight loss programme said you should also avoid distractions when eating – so turning off the TV is key.

"If you're not focusing on your food, it can be easy to eat too much or too fast," they said.

On top of this, guidance states you should measure your ingredients and make sure you have at least two portions of vegetables with your meal.

Ro’s guide to delicious homemade low calorie sauces

If you’re trying to cut down on calories from condiments, Ro said you can make your own at home.

Ready for ranch? Here's Ro's recipe:

Puree eight tbsp of plain low fat yoghurt with four tbsp of low fat mayonnaise and sour cream, two tablespoons each of chopped chives and dill, one garlic clove then season with salt and pepper.

Savour salad cream?

You will need – three boiled eggs (yolks only), 50ml single light cream, vinegar, fresh lemon juice, half a tsp of mustard, half a tsp of sweetener, a pinch of salt and pepper to season.

How to make – Boil three eggs and remove the yolks when cold. Place the yolks into a bowl with the cream, a pinch of salt and pepper, vinegar, lemon juice, sweetener and the mustard. Blend well in a mini blender or with a stick blender. Place into a sterilised jar and store in the fridge.

Bananas for BBQ?

You will need – one medium onion, a quarter of a tsp of mild chilli powder, 100g passata, two tbsp of sweetener, two tbsp of malt vinegar, one tbsp Worcestershire Sauce, a quarter tsp mustard powder and one tsp of balsamic vinegar.

How to make – Add all ingredients to the pan, and bring to the boil. Simmer for 10 mins, then blend to smooth.

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