Shopper’s Guide Nutritional Comparison = EN’s Picks. As with all EN comparisons, this is only a sampling of products. Picks Top This! contain no more than 5 g fat (8% DV), 8 g sugar, and 160 mg sodium (7% DV) per serving. Serv Size Calories Total Fat Sat Fat Carbs Sodium Sugar dding con- (g) (g) (g) (mg) (g) Adiments to a meal may 365 Tomato Ketchup 1 tbsp 20 0 0 5 160 4 seem like an Heinz No Salt Added Tomato Ketchup 1 tbsp 20 0 0 5 5 4 afterthought, Heinz Organic Tomato Ketchup 1 tbsp 20 0 0 5 190 4 but those little Heinz Reduced Sugar Tomato Ketchup 1 tbsp 5 0 0 1 190 1 squirts and spoonfuls can Heinz Sriracha Tomato Ketchup 1 tbsp 20 0 0 5 160 4 add a lot of Maya Kaimal Spicy Ketchup 1 tbsp 20 0 0 2 150 <1 fl avor. Condi- Muir Glen Organic Tomato Ketchup 1 tbsp 20 0 0 4 230 3 ments can turn a boring sandwich or 365 Organic Honey Mustard 1 tsp 5 0 0 1 35 0 Photos: Heinz, Maille, French’s, Dinosaur BBQ Photos: Heinz, Maille, French’s, burger into a culinary delight. While they 365 Organic Yellow Mustard 1 tsp 0 0 0 0 55 0 add fl avor, nutritionally speaking they don't bring much to a meal, except for Annie's Naturals Organic 1 tsp 5 0 0 1 120 0 perhaps a few negatives—namely, sodium Annie's Naturals Organic Mustard 1 tsp 5 0 0 1 60 0 and calories. French's Spicy Brown Mustard 1 tsp 5 0 0 0 80 0 , being made with eggs and Dijon Mustard 1 tsp 5 0 0 0 120 0 oil, is higher in calories and fat than other Heinz Yellow Mustard 1 tsp 0 0 0 0 60 0 condiments. Ketchup and , Maille Old Style Whole Grain Dijon Mustard 1 tsp 10 0.5 0 1 100 0 while much lower in calories and fat than mayonnaise, contain much more sodium, Sir Kensington's Spicy Brown Mustard 1 tsp 10 0 0 1 60 1 and in some cases more sugar. Finally, Tracklements English Beer Mustard 1 tsp 10 0 0 <1 25 0 mustard is the all-star of the group. Typi- Trader Joe's Deli Style Spicy Brown Mustard 1 tsp 5 0 0 1 60 0 cally it contains no more than five calo- Trader Joe's Organic Yellow Mustard 1 tsp 0 0 0 0 50 0 ries per serving, and is fat-free and low in Trader Joe's Whole Grain Dijon 1 tsp 5 0.5 0 0 80 0 sodium, to boot. Westbrae Natural Stone Ground 1 tsp 0 0 0 0 60 0 Helpful hints. Enjoy the fl avor condiments MAYONNAISE bring to your meals, but consider these 365 Mayonnaise 1 tbsp 110 12 1 0 40 0 tips to keep nutrition in check. 365 Organic Light Mayonnaise 1 tbsp 50 5 0 2 110 >1 ► Don't overdo it. A little is great, but too 365 Organic Vegan Mayo 1 tbsp 90 10 0.5 <1 75 n/a much could gain you an overload of calo- Hellman's Mayonnaise 1 tbsp 90 10 1.5 0 90 0 ries, fat, sodium, or sugar—all in a very tiny package. The suggested serving size Kraft Mayo with (Reduced Fat) 1 tbsp 35 3 0 1 95 1 is 1 teaspoon for mustard, 1 tablespoon Nasoya Vegan Mayonnaise 1 tbsp 40 3.5 0.5 1 115 0 for ketchup and mayo, and 2 tablespoons Sir Kensington's Sriracha Mayonnaise 1 tbsp 90 10 1 0 105 0 for barbeque sauce. Spectrum Organic Omega-3 Mayonnaise 1 tbsp 100 11 1.5 <1 90 0 ► Go combo. To get all of the fl avor but Trader Joe's Real Mayonnaise 1 tbsp 100 11 1.5 0 65 0 a little less fat, sugar, and sodium, try mixing condiments half and half. Cut- Trader Joe's Reduced Fat Mayo Dressing 1 tbsp 35 3.5 0 1 105 0 ting your mayo with half BBQ sauce, Trader Joe's Mayonnaise 1 tbsp 100 11 0.5 0 75 0 ketchup or mustard will slash your BARBECUE SAUCE fat and calories, but still give lots of 365 Organic Kansas City Love 2 tbsp 45 0 0 11 220 10 creamy fl avor. 365 Organic Memphis Madness 2 tbsp 40 0 0 10 150 8 ► Reduced Fat. Reduced-fat versions of Annie's Naturals Organic BBQ Smokey mayonnaise offer lower calorie alterna- Maple Sauce 2 tbsp 35 1 n/a 7 210 5 tives to traditional blends. The biggest Dinosaur Bar-B-Que Roasted Garlic Honey 2 tbsp 25 0 0 6 154 5 trade-off with reduced-fat and especially Jack Daniel's Honey Smokehouse 2 tbsp 45 0 0 11 280 10 fat-free formulations is a longer ingre- KC Masterpiece Original 2 tbsp 60 0 0 15 240 12 dients list with more preservatives and fi llers. Most of the mayo picks on our Liplickin Bold & Spicy BBQ Sauce 2 tbsp 40 0 0 10 270 9 list are reduced-fat; these options create Sweet Baby Ray's 2 tbsp 70 0 0 18 290 16 a good balance of lower calories and fat, Trader Joe's All Natural 2 tbsp 45 0 0 11 210 10 with fewer extra ingredients you might Yuengling Lager Bacon Flavored 2 tbsp 50 0 0 11 340 9 typically fi nd in fat-free versions. Note: g=gram, mg=milligram, sat fat=saturated fat, carb=carbohydrates, DV=Daily Value, Daily requirement based on 2,000 calorie/day diet. —Heidi McIndoo, MS, RD Source: Food Labels

www.environmentalnutrition.com 5 November 2015

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