Chicago Health | Homepage
How to pick healthy condiments at a barbecue

How to pick healthy condiments at a barbecue

By Lisa D’Agrosa, M.S., R.D.

When you’ve been handed a burger at a backyard barbecue, chances are you make a beeline for the condiment table. But how well do you know the nutrition status of your favorite burger and hot dog toppings?

While they may seem harmless, the usual suspects — mustard, ketchup, mayo and relish — can actually be loaded with sodium and added sugar. In fact, it’s easy to rack up sodium, sugar or calories if you use a heavy hand with the condiments. Here’s what to know before you head to your next summer barbecue.

Ketchup

Ketchup has about 4 grams (1 teaspoon) of sugar per tablespoon, most of which is added sugar. (A good guideline is to aim for no more than 6 to 9 teaspoons of total added sugar per day). There’s not a lot of variation among brands, so choose your favorite brand of ketchup and use a light hand when it comes to squeezing it on.

Mayonnaise

The top-selling condiment in America also packs the biggest calorie punch. You can save on calories with low-fat mayo (a mere 15 calories per tablespoon) or light mayo, but be aware that these may have added sugars and starches. For a cleaner ingredient list, choose regular mayo (about 100 calories per tablespoon) and smear on sparingly.

Relish

Whether you prefer sweet or dill relish, watch out for fake food dyes (like Yellow 5) and look for a jar with 90 mg of sodium or less per tablespoon–some have more than 300 mg!

Mustard

Sodium is the biggest thing to look out for in mustards: different brands may have 30 mg to 125 mg of sodium per teaspoon — which is a pretty big range for such a small amount. Squeeze out a tablespoon of a higher-sodium variety, and you could be looking at 15 percent of the recommended 2,300 mg daily sodium limit. Look for a mustard with no more than 65 mg of sodium per teaspoon. Dijon mustard varieties tend to have the highest amounts of sodium, while deli mustard and spicy brown mustard tend to have lower amounts.

Other toppings

The healthiest way to add flavor to your burger, hot dog or sandwich is to load up on the vegetables. If you’re hosting the barbecue, serve plenty of lettuce, tomato, red onion and avocado for your guests to choose from. Or get fancy and add eggplant, mushrooms and peppers to the grill. Piling your burger or hot dog high with veggies will boost the taste and nutrition of your barbecue fare — a win-win for everyone.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

(c) 2016 EATING WELL, INC. DISTRIBUTED BY TRIBUNE CONTENT AGENCY, LLC.

Similar Articles

Gut Relief

Gut Relief

Low-FODMAP diet may help those with stomach ills By Victoria Shanta Retelny, RDN Let’s face it, when

Not So Sweet: Getting smart about sugar

Not So Sweet: Getting smart about sugar

By Victoria Shanta Retelny, RDN Most of us are guilty of indulging in sugary foods and

High cholesterol can show up at an early age

High cholesterol can show up at an early age

Mayo Clinic Q&A DEAR MAYO CLINIC: My grandson is 11 and already has high cholesterol. He

Plant defense against diabetes

Plant defense against diabetes

Environmental Nutrition By Jill Weisenberger, M.S., R.D.N., C.D.E. As if you need another reason to fill your

Hybrid insurance policies gaining steam

Hybrid insurance policies gaining steam

By Eleanor Laise Consumers who are skeptical of traditional long-term-care insurance are snapping up "hybrid" policies

Articles By Category

Family Health

In The Know

CH Lifestyle

February 2017
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
January 29, 2017 January 30, 2017 January 31, 2017 February 1, 2017 February 2, 2017 February 3, 2017 February 4, 2017
February 5, 2017 February 6, 2017 February 7, 2017 February 8, 2017 February 9, 2017 February 10, 2017 February 11, 2017
February 12, 2017 February 13, 2017 February 14, 2017 February 15, 2017 February 16, 2017 February 17, 2017 February 18, 2017
February 19, 2017 February 20, 2017 February 21, 2017 February 22, 2017 February 23, 2017 February 24, 2017 February 25, 2017
February 26, 2017 February 27, 2017 February 28, 2017 March 1, 2017 March 2, 2017 March 3, 2017 March 4, 2017

Categories

Recent Comments

Swing for the fences in the fight to Sideline Pancreatic Cancer

Swing for the fences in the fight to Sideline Pancreatic Cancer

Enjoy a great night of baseball at Peoples Natural

VIEW ARTICLE
Cost to give birth 1943 - Page 3 - Defending The Truth Political Forum

Cost to give birth 1943 - Page 3 - Defending The Truth Political Forum

A Hazy Shade of Healthcare: What does tort reform

VIEW ARTICLE

Archives