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Any additions to food can sabatogue a well meaning food plan. These can take the form of condiments, dressings, marinades, rubs, sauces, and thickeners to name a few. Adding flavor to what might be perceived as otherwise plain tasteless food can also add fat, sodium and unwanted calories. Let's take a look at a few.

• Condiments - we add spreads to sandwiches and toppings to potatoes. Piling on can mean piling up calories we don't know we are eating. Rules of thumb... choose those with little or no fat and add just enough for flavor but don't overwhelm. I personally stick with mustard on sandwiches and salsa for potatoes. If you go more for mayonnaise type spreads try 'cutting' it with mustard, horseradish or yogurt. Or how about the low-fat or fat-free versions. Salsa is not only low in fat and calories but the tomatoes and peppers add lots of nutrients - vitamin A, C and phytochemicals


• Dressings - It has been said that dressing can sabotage an otherwise healthy salad. A 1/4 cup of full-fat salad dressing will add at least 400 calories. Choose lower fat or fat free or better yet change up your method of putting together salad and dressing. An tried and true Weight Watchers technique recommends using a fork to dip into dressing and then pierce the salad. You will be surprised how much flavor you receive and how little dressing is consumed. Another idea is to thin out the dressing - non-fat milk with a creamy style dressing and vinegar, lemon juice or water with a vinegrette type. Pour some dressing onto a salad in closed container and shake to coat. Works every time!


• Marinades - These are made from an acid such as lemon juice, vinegar (any type) or wine, herbs and/or spices coupled with a little oil serves to add both flavor and tenderness to lean meat, poultry or fish. The acid is key to creating tenderness as it allows the muscle protein to hold more water resulting in a juicier end result. The herbs and spices add the distinctive flavor and the oil serves as protection for the outer layer of the food. Red meats can be marinated for longer periods of time - 4,5,6 hours or even overnight while poultry being more mild in flavor only needs an hour or two and fish about 30 minutes. For example if fish is left in a strong flavored marinade for a long period of time the only thing you will taste is whatever is in the marinade - the flavor of the fish will not come through.


• Rubs - This is my favorite - at least for meat, fish and poultry. It is simple to apply and commercially available. If you are not familiar with rubs they are simply seasoning mixes that you literally rub onto the meat. The food is then cooked at a high temperature for a short period of time, usually grilled or pan fried, just prior to serving. Here's one you can try...

DRY RUB

3/4 cup paprika

1/4 cup each ground black pepper, salt and granulated sugar

2 Tbsp. each chili powder, onion powder, garlic powder

2 tsp. cayenne pepper

Combine all ingredients and store in closed container in dry place.

Sauces and thickeners are special cases that we'll deal with another day. Instead of being add ons they tend to be an integral part of the item and are used in everything from appetizer to dessert. The bad news is that they can indeed be a source of hidden fat and calories; the good news is there are easy, flavorful ways to compensate, I promise!

Happy, Healthy Eating!

Marcia