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For so many women in particular, tracking food is a way to ensure that we're eating enough, especially protein.
Tracking your food intake may very well be the most beneficial piece of data that you collect, if you're into that sort of thing. It's no different than tracking anything else if you have the right mindset. When you have that data, you can use that to make informed decisions and improve your health.
If you're new to tracking, one of our favorite platforms is MyFitnessPal. It has the largest database of user generated entries and is fairly easy to use.
(Side note: those who join our nutrition program get access to food logs from our entire team of nutrition coaches so you'll never be short on meal ideas and recipes!🎉)
Today, we're sharing our favorite dressings, sauces, and hacks for adding robust flavor to all of your meals without excessively spiking your blood sugar and without overdoing it on calories and fats, which is very easy to do when oils and condiments are involved.
Favorite low-fat / low sugar dressings & sauces:
- Acid League Meyer Lemon Honey Vinegar
(available at Whole Foods)
- Primal Kitchen No Soy Teriyaki Sauce, Ketchup, BBQ Sauce, etc.
(the entire brand is fantastic with very clean ingredients and no added sugars or artificial anything; check the labels for varying macronutrient content as some do contain higher fat)
- Bragg's No-Oil Vinaigrette
- Bragg's Apple Cider Vinegar
- Sprout's Zesty Italian Dressing
- Honey mustard + red wine vinegar + 1/2 tablespoon organic EVOO + salt and pepper to taste
- Coconut Aminos
- Trader Joe's Green Goddess Dressing
- Bolthouse Farms Cucumber Ranch Greek Yogurt Dressing
(they have an entire line that uses Greek yogurt instead of oil as the base, so you get much lower fat and higher protein than most dressings)
Another quick hack: use 1 tablespoon of your favorite oil-based dressing and mix it with 1/4 cup of non-fat cottage cheese or Greek yogurt for a lower fat, higher protein dressing or sauce.
Are higher fat dressings and sauces "bad"? No. We don't believe in labeling anything good or bad because context and bio-individual responses matter.
If you're monitoring your caloric and macronutrient intake for a healthy, balanced body, you'll want to make sure that your dressings and sauces aren't making up a majority of your meal's calories.
Plus, calories from liquids are not very filling at all.
We'd much rather fill up on whole food items and use low calorie dressings and sauces for flavor.
Keep reading in the following weeks for our favorite swaps, macro-friendly recipes, and easy meal hacks 🎉
Shannon Morse & Lisa Kirby | Creators of Awaken Your Nutrition @thegreendoor.life | thegreendoorlife.com
P.S. Check out our nutrition master class if you're new here. Or, click here to book a free call with us if you're ready to sign up and get a head start on healthy habits before the Holidays 💚
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