There can be many hidden calories lurking in the delicious sauces, dips, and condiments that accompany our meals. A few extra tablespoons can cause the calories to add up and contribute to weight gain. It’s one of the things that makes low-calorie cooking so challenging.

Use this list of “HMR Approved” condiments, flavorings, and sauces the next time you visit the grocery store. These items are great to have on hand in your kitchen for any time you want to prepare a meal or snack without adding a lot of extra calories.

Phase 1-Approved Condiments, Flavorings, and Sauces:

• Broth (fat-free and low-sodium)
• Butter flavorings (powdered or spray)
• Fat-free mayonnaise (limit 3 Tbsp. per day)
• Fat-free sour cream (limit 3 Tbsp. per day)
• Fat-free salad dressing
• Horseradish (no oil, no mayonnaise)
• Hot Sauce
• Ketchup (limit to 3 Tbsp. per day)
• Low fat marinara sauce (70 calories or less per ½ cup; limit to ½ cup per day)
• Mustard (limit to 3 Tbsp. per day)
• Salsa
• Salt (in moderation)
• Seasoning mixes (salt-free varieties are better)
• Soy sauce (low-sodium)
• Spices/herbs
• Vinegar (plain, flavored, or balsamic)
• Worcestershire sauce