I used to wonder how I could possibly be gaining weight while eating tons of vegetables, lean protein and whole grains…that was until I started journaling and saw the cruel reality of calories in the creams, sauces and dressings that I was adding to my healthy food bases. Below is just a sample list of calorie counts for some of the condiment additives at different restaurants, dress down your food selections and you will save yourself a ton of empty calories!

Red Lobster (per 1.5 ounces)
Honey Mustard Sauce – 280 calories
Butter Sauce – 350 calories
Tartar Sauce – 190 calories

Olive Garden
Alfredo Dipping Sauce – 380 calories
Parmesan Peppercorn Sauce – 300 calories

Chipotle
Vinaigrette Dressing – 280 calories
Guacamole – 150 calories
Sour Cream – 120 calories

Subway
Mayo – 110 calories
Chipotle Southwest Sauce – 100 calories
Ranch – 320 calories

Still want a sauce but without all the excess calories? Try adding salsa, vinegar, mustard or Bragg’s liquid aminos instead!

Jessica, Nutrition Couselor
jhummel@biggestloserresort.com