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Digital Subscriptions > Healthy Food Guide > December 2016 > BEFORE YOU pour, dollop or squirt…

BEFORE YOU pour, dollop or squirt…

…check out the nutrition in shop-bought relishes, sauces and condiments. You may be surprised at the sugars and salt in some popular choices



Per 1tbsp (20g)30kcal0g fat0g saturates

7.9g sugars0g salt

IT’S WORTH REMEMBERING that cranberries are so sharp they need to be sweetened to make them palatable. In fact, 1tbsp shopbought cranberry sauce contains the equivalent of 2tsp sugar! Make your own, though, and you can replace the sugar with a sweetener (see recipe on p59).

USE UP THE LEFTOVERS Add 1tsp to porridge or fat-free Greek yogurt in place of sugar, serve it on toast instead of jam, use it as a glaze instead of honey for meat, or warm it up and serve it as a lower-sugar sauce over low-fat ice cream.

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About Healthy Food Guide

Keep your eating mindful this Christmas with our foolproof festive food strategies for preventing the pounds piling on. Our experts reveal the five nutrients you need to winter-proof your body, and we take a look at the easy diet tweaks for a healthier blood pressure reading. PLUS we’re giving away £1,000 worth of fitness kit in our countdown to a fitter you advent calendar! Find all this – and our fantastic recipes – in December’s Healthy Food Guide, on sale now.