Importance of well balance diet
All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.
SAUCES AND SALAD DRESSINGS
Typical serving size:
Varies depending on type
HOW THEY HARM
Weight gain (high-fat, and high-sugar sauces
Blood pressure (high-sodium sauces)
WHAT THEY HEAL
Weight gain (low-fat sauces
Blood sugar swings (low-sugar sauces)
Sauces are the signature of different types of cuisine
For example, smoky, mesquite-flavored
barbecue sauce is slathered over Southwest-style cooking
The buttery, creamy hollandaise sauce
covers fine French entrées
Pasta sauces, such as marinara, are as Italian as spaghetti
Salsa is a must-
have side to Mexican fare, and gravies are always found around the holidays
Salad dressings come in a colorfully wide variety
However, the creamier, heavier ones can turn
an otherwise healthy salad into a diet-buster
For example, just 2 Tbsp (30 mL) of ranch dressing can
add 148 calories and 15 g of fat
Vinaigrette dressings are a healthier option, with only about 60
calories in 2 Tbsp and 5 g of fat
For just about any sauce or salad dressing, homemade is often the better option
Store-bought
versions contain high levels of sodium—often topping 30% of the RDA
Indeed, the word sauce
comes from the root meaning “salty
” Early sauces were heavily salted and spiced to preserve food
and mask the flavors of any tainted meats
Health Benefits
Helps maintain healthy weight
Salsa, with its primarily tomato base, supplies fiber that can make
you feel fuller longer
Preliminary studies indicate that vinegar can also help satiety so you eat less
Stabilizes blood sugar
Sauces based on fresh vegetables and olive oil are good sources of
vitamins, fiber, complex carbohydrates, and unsaturated fat, which all help manage blood sugar
In
addition, several studies have suggested that vinegar may reduce blood sugar levels, so vinegar-
based salad dressings are a good choice
Health Risks
Weight gain
Sauces made from butter, flour, cream, and egg yolks (such as hollandaise and beurre
blanc) and creamy salad dressings (such as ranch) are very high in fat, saturated fat, and cholesterol
Blood pressure
Asian-style sauces, such as peanut sauce and soy sauce, and some store-bought
salsas are high in salt and can spike blood pressure
These should be avoided by people on low-
sodium diets
High in sugar
Some sauces, like Worcestershire and barbecue sauce, are hidden sources of
processed sugar
QUICK TIP:
Go beyond a chip dip
Dollop freshly made tomato, fruit, or vegetable salsa on grilled seafood, poultry, or pork
Or use
as a dressing for a rice-and-vegetable salad
Allergies
Remove sautéed chicken cutlets from the skillet, and deglaze with lemon juice and rosemary for a pan
sauce
Make your own healthy vinaigrette by whisking three parts olive oil into one part white, balsamic, or red
wine vinegar
Add a pinch of no-salt seasoning (try a Cajun, Italian, or Southwest blend)
Poach halibut steaks in marinara sauce
Make a lower-fat turkey gravy by thickening with a flour-water mixture instead of roux
Buying Tip
s
Avoid bottled sauces and dressings made with cream, butter, egg yolk, and cheese, which are very high in
fat and cholesterol
They should be used only sparingly, and people with high cholesterol levels should
avoid them altogether
Choose refrigerated or bottled sauces and dressings made with fine-chopped vegetables or fruits, herbs,
olive oil, and vinegar or lemon juice, with low or no salt added
Storing Tip
Refrigerate according to the package directions