Let’s talk about flavorings. We typically recommend flavoring food with seasonings like powders, herbs, and spices. However, there are some really tasty sauces you can use to flavor food! When choosing the right sauce, here are some things to look out for:

☝ Sodium: many sauces pack on the sodium, so look for one with less than 140 mg per serving

☝ Sugar: experts believe that sugar consumptionis a major cause of obesity and many chronic diseases, such as type 2 diabetes. Try to find a sauce with no added sugars

☝ Hydrogenated oils: partially or fully hydrogenated oils (listed in ingredients) can increase “bad” (LDL) cholesterol and lower “good” (HDL) cholesterol.

☝ Serving size: the serving size for most sauces is around 1 Tbsp, make sure you check the serving size, as using more than this can lead to excess fat and calories

Details for this meal:
– Ground chicken cooked in Thai peanut sauce
– broccolini roasted with olive oil, salt and pepper at 425 for 15 mins
– ½ cup cooked quinoa

Exchanges: 4 meat, 2 starch, 1 veg, 1 fat

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