Condiments can change the nutrition of a meal, quickly adding calories, fat and salt to a sandwich or lunch bowl.
Dietitians say condiments are fine to use in moderation. They can help people eat healthier foods by boosting the flavor or eat fewer calories overall by enhancing the taste.
“If you eat something you like, you’re satisfied and you stop. The thought is psychologically, you’re satisfied,” Lisa Young, a registered dietitian in New York and author of “Finally Full, Finally Slim,” previously told TODAY.com.
But some choices are better than others.
What’s the No. 1 condiment to avoid if you’re watching your weight? One option stands out.
Dietitian Tip of the Day: Skip the Mayo If You’re Trying to Lose Weight
Mayonnaise is high in fat and calories, so it’s the least healthy condiment to choose for people trying to slim down, Young said.
It also has a good amount of saturated fat, registered dietitian Natalie Rizzo, nutrition editor for TODAY, added.
One tablespoon of mayonnaise contains 94 calories and 10 grams of fat, including 1.6 grams of saturated fat, according to the U.S. Department of Agriculture.
Why It Matters
If you love mayonnaise and add a few tablespoons of it to a meal, it can drastically increase the calories and saturated fat, Rizzo explained.
Eating more saturated fat is associated with weight gain, studies have found. It’s also the type of fat that can raise "bad" LDL cholesterol, which can increase the risk of heart disease.
It’s generally best to replace saturated fat with healthy monounsaturated and polyunsaturated fats “while still maintaining a nutritionally-balanced diet” since too many calories from any source can lead to weight gain, the American Heart Association advises.
Monounsaturated fats are found in foods such as almonds, olive oil and avocados. Polyunsaturated fats can be found in salmon, tuna, sardines and other fatty fish.
How to Get Started
“If you love mayo, have mayo,” but enjoy it in moderation and limit other high-fat additions to a meal, Young said.
It’s always best to look at the recommended serving size on the label, Rizzo added. For mayonnaise, it’s generally one tablespoon.
“Sometimes you may want a little bit more than the recommendation and that’s fine, but don’t do it every time,” she cautioned.
Mashed avocados also make for a creamy, healthier swap for mayo, registered dietitian and TODAY contributor Joy Bauer previously told TODAY.com. The avocado needs to be ripe in order to be able to spread it; otherwise, smash it in a bowl beforehand. Avocados are high in heart-healthy fats, fiber and potassium.
Check out the list of the healthiest condiments and try adding them to your meal.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
