Cutting Calories from Condiments

Dietician Keri Glassman Shows How to Avoid Almost 1,000 Calories a Day by Using Alternative Spices, Dressings and Sauces

(CBS)  Barbecue and bikini season is here, and it's tempting to go crazy with condiments -- a triple squirt of ketchup or a mound of mayo -- but there are ways to add tons of flavor to food, yet subtract almost 1,000 calories a day -- calories that are relatively hidden. YOu may not even realize how they can add up!

Keri Glassman, registered dietitian and Women's Health contributing editor appeared on "The Early Show" Thursday to show how to navigate the condiment table with an eye for low-calorie alternatives.

"Bad" Condiment vs. Healthier Condiment

BREAKFAST
Eggs
3 tbsp. ketchup - 48 calories
Hot sauce - 0

Toast
2 tsp. butter - 70 calories
Olive oil spray (or even butter spray) or 2 tsp. parmesan cheese
5 sprays= 10
2 tsp. cheese= 15

LUNCH
Grilled barbecue chicken sandwich -
2 tbsp. barbecue Sauce - 50 calories
Herbs and spices to taste (ex: tarragon, rosemary) 0

Cole Slaw
1 tbsp. mayonnaise - 90 calories
1 tbsp. fig vinegar and mustard dressing - 0

SNACK/HAPPY HOUR
Crudité -
1/4 cup onion dip - 120 calories
1/4 cup cottage cheese, dill to taste, 1 tsp. white horseradish - 30

Shrimp cocktail -
3 tbsp. tartar sauce - 120 calories
Lemon juice and garlic to taste - 0

DINNER
Teriyaki steak -
1/4 cup teriyaki sauce - 60 calories
1 tsp. Worcestershire sauce, cider vinegar and garlic to taste - 20

Baked Potato
2 tbsp. sour cream and 2 tsp. butter - 120 calories
2 tbsp. non-fat Greek yogurt and paprika - 20

Broccoli
3 tbsp. cheese sauce - 300 calories
Olive oil spray or even butter spray and 2 tsp. parmesan cheese - 25

Total high-calorie condiments -- 978
Total low-calorie condiments -- 120
Total calorie savings: 858