If you are someone who takes their condiments seriously, you will probably argue they make the meal. You are either someone who douses, drizzles and dollops on every plate, or not. And, frankly, life, or at least meal times, must be far duller for the latter.
“It’s important to enjoy your food,” says registered dietitian Kyra Collins. “Being both satisfied and satiated by what you eat is all part of the picture in eating healthily. If adding a spoonful of mayonnaise, ketchup or hot sauce helps someone eat more vegetables, that’s a worthwhile trade-off.”
When it comes to condiments, the main things to consider are portion size, how often they’re used, and being mindful of whether your chosen brands contain lots of added salt, sugar or calories, without you realising, Collins adds.
So how healthy is your chilli oil addiction? How much mayonnaise is too much? Which “healthier” alternatives are a waste of money, and are there any reasonable alternatives to the condiments that are saltier than is ideal? We asked experts to rank their favourites.
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Are you having as much sex as everyone else?
It’s natural for libido to wax and wane due to life events, dating status or hormonal changes.
And it can be hard to say what a “normal” sexual frequency is. But research and case studies give us a rough idea.
The statistics
When it happens
61%
A 2023 survey concluded that almost two thirds (61 per cent) of us wait until night-time to have sex.
Only 14 per cent opt to get busy in the early evening, and 10 per cent in the morning.
Three
Research from 2019 suggests that the average number of times British live-in or married couples have sex per month is three.
Are Gen Z having less sex than older people?
I see my partner on the weekends and have sex with others in the week.
Leanne, a 27-year-old influencer from Bristol has sex three or four times a week, but only sees her long-distance partner on the weekends. They have agreed they can both sleep with other people during the week.
Millennials
35-year-old Rebecca usually sleeps with her partner once or twice per week due to not having much child-free time.
Clare, 32, says her job is busy and she has to schedule sex with her partner on weekends, or some afternoons twice a month. “Occasionally this slips and I do worry that it makes us not as connected,” she says.
Gen X
Daisy, 56
I haven’t had the issue of my sex life drying up with menopause. I’m more aroused now.
Anna, 52
I’ve been married for 15 years. I love my husband, but our sex life is non-existent, and has been for about five years.
Mimi, 46
I’m not really motivated to seek out partners; I vaguely like the idea of it but not enough to take any action.
Boomers
I’ve been married for 20 years and sex has become something of a rarity. We maybe have sex once a week on a Sunday morning as we’re both relaxed and I can take Viagra late on Saturday night – without it, I can’t perform.
JACK, 63, OFFICE WORKER, KENT
Couple, talk and arguing with fight at house for disagreement, conflict and divorce discussion. Woman, explain and bored man for conversation, toxic relationship and drama and marriage fail in lounge – stock photo. (Photo: Getty)
The seven rules that could save your marriage
Keep your sense of self
I did what I thought I was supposed to do and forgot my needs and wants. I think it’s really important that you’re an individual and not just a person who is married.
KATIE STRATFORD*, A 55-YEAR-OLD MUM OF TWO, WHO DIVORCED ATER 19 YEARS
Caption: A married couple sitting in silence, looking in opposite directions. The image captures the concept of female loneliness within a marriage, emotional disconnection, and relationship problems. Symbolizes quiet desperation and isolation at home
Photographer: Galina Zhigalova
Provider: Getty Images
Source: Moment RF
Seven rules to save your marriage
(Photo: Kathrin Ziegler/Getty).
The small things
Small things, like being brought a cup of tea or saying thank you, make a big difference.
Therapists
Karen Deulofeu, who ended her six-year marriage, believes all couples should seek support, even before they think they need it.
Female psychiatrist discussing with mid adult woman during therapy session – stock photo. (Photo: Getty)
(Photo: MTStock Studio/Getty).
Listen
Listen properly by repeating what you have heard and ask if you’ve got that right.
Don’t lose communication
People don’t talk about the deep issues; nobody else is going to do it for you. You don’t want to ask questions because it might rock the boat…you have to keep talking, and talk about what it is that you want within the relationship to keep going forward.
KATIE STRATFORD
‘One question is how to achieve such a longevity hack when most of us have relationships that unsettle us,’ says Dr Amir Levine (Photo: Oliver Rossi/Getty)
Seven rules to save your marriage
Remember that things change
“What you see on social media and what friends say is quite often the nice version. Everything is a phase,” says Deulofeu.
‘I’m genuinely considering returning to full-time work’ (Photo: PeopleImages/ Getty Images)
Caption: A senior couple spend time in an indoor sunny market. The woman looks through a clothes on a rail as her husband waits patiently behind her.
Photographer: Catherine Falls Commercial
Provider: Getty Images
Source: Moment RF
Look at yourself first
“Focus on what’s in your control and what you can do differently, rather than the other person or a situation that you can’t control. Invest in understanding yourself,” she adds.
There are things that all mid-life men should know about keeping their hearts healthy.
From eating more purple fruit to avoiding large bowls of pasta, consultant cardiologist Dr Zoe Astroulakis [below] shares her simple lifestyle habits she wishes her patients would take on board.
Positive changes to make
Swap ‘bad’ fats for healthy ones
You don’t need to eat a fat-free diet; the key is to reduce your saturated fat. Reduce your dairy and swap your red meat for lean meat such as chicken and oily fish.
Shoppers are set to face spiralling food bills as a result of the war in Iran (Photo: Bet_Noire/Getty)
Caption: man eating fried chicken
Photographer: Prapass Pulsub
Provider: Getty Images
Source: Moment RF
Control your portions
You don’t need more carbohydrates in a meal than you can fit in your hand. Enormous plates of pasta can cause blood sugar spikes, which can lead to health problems.
Positive changes to make
Supermarkets report increasing demand for blueberries (Photo: RHS/Guy Harrop)
Look for purple
Blueberries, black grapes and aubergines are great for boosting “good” cholesterol.
Have oats
Porridge is one of the healthiest breakfast options because it’s full of soluble fibre.
Swap supermarket-bought cereals for wholemeal oats (Photo: Arx0nt/Getty)
Ketamine has become an increasingly mainstream drug used in clubs and festivals in recent years (Photo: Getty)
Stop taking cocaine
It can provoke a massive heart attack, even in younger people who don’t have existing artery problems.
Stay below the alcohol limit
‘She doesn’t really like me drinking and says that I smell after a night out with friends’ (Photo: Getty)
The NHS guidelines of 14 units per week is still more than 1,000 additional calories.
The safest level to aim for is zero.
If you’re drinking, make sure you have some alcohol-free days each week and space it out.
Interview
5 min read
Positive changes to make
Do cardio too
Don’t only focus on lifting weights. It might make you look toned, but it says nothing about the health of your heart.
Caption: Close-up view of female jogger tying laces of her sport shoes before running exercise routine. Motivation, healthy lifestyle and fitness concept.
Photographer: Xavier Lorenzo
Provider: Getty Images
Source: Moment RF
Home blood pressure monitors are now available to buy for around £20, and are preferred over smart watches due to their more accurate readings (Photo: Getty Images)
Check your levels
You can get free blood pressure checks in many pharmacies or you can buy a monitor for around £30 to use at home.
Avoid night shifts
It disrupts the body’s circadian rhythm and can lead to increased cholesterol.
Engineers from a Thames Water leak hunting team unloads equipment from their van during a night shift in London in 2022 (Photo: Getty)
A sign to look out for
A beer belly is a sign you need to make urgent changes
Caption: glasses of Real ale beer on bar in traditional English pub
Photographer: Peter Cade
Provider: Getty Images
Source: Photodisc
It’s usually a sign you’re drinking too much. By the time your belly starts to bulge, it’s a sign that you’re consuming excess calories and storing too much fat internally.
LIFESTYLE
3 min read
Want a new career but worried it’s too late?
Mid-life is not too late to start again, says experienced recruiter Elizabeth Willetts [below].
Here, Willetts shares the best jobs to switch to during midlife if you want a change – without sacrificing pay.
Changing careers in your fifties
Mid-life career pivots can lead to higher earnings.
7.4%
According to the Organisation for Economic Co-operation and Development, workers aged 45 to 54 who voluntarily pivot jobs see an average wage growth of 7.4 per cent.
3.5%
And those aged 55 to 64 still see a 3.5 per
cent increase.
The AARP Global Employee Survey also found that over half of workers who changed jobs voluntarily experienced improvements in work flexibility and mental health.
So what job options are there?
Virtual assistant
As a virtual assistant your workload will be very varied and it could be anything from tidying inboxes, booking travel, sending invoices or updating spreadsheets.
More and more people are using AI for counselling (Photo: Oscar Wong/Getty/Moment RF)
Confident successful Indian female HR recruitment manager holding resume in hands while having an interview in a modern office, looking and listening to job candidate. Friendly interview between HR female director and caucasian job candidate. – stock photo. (Photo: Getty)
You can start out earning around £20 to £35 an hour, but it can scale into agency work, launch support or even project management. Some earn very well.
Recruitment
Male candidate handshake with the recruiter at job interview – stock photo. (Photo: Getty)
What it involves
You will source, screen and interview candidates to match them with the right job roles.
Who it’s for
You don’t need any qualifications but it’s suited to communicators and commercially-minded people.
Rearview female recruitment reading and checking resume in hands interviewing and hiring woman candidate for joи near laptop in office with glass windows – stock photo. (Photo: Olga Rolenko/ Getty)
From April 2027, retirement savings will be included when the tax bill for those inheriting money is calculated (Photo: Malte Mueller/Getty)
The pay
The salary van vary from £25 to £50k, but you can earn around £100k depending on commission.
Jobs to switch to in your fifties
Some estate agents give high valuations to drum up business (Photo: Monkey Business Images/Getty/iStockphoto)
Estate agent
It offers flexible hours and weekend staff can earn £15 per hour.
Training
This form of coaching for businesses could earn around £250 to £1,000 per day.
Caption: portrait of confident senior business man holding digital tablet in modern office
Photographer: zeljkosantrac
Provider: Getty Images
Source: iStockphoto
(Photo: Getty).
Sales
In the lower end, a sales rep can make £30k and on the higher end £50-60k, plus commission.
Why coaching is a good option
Coaching is incredibly varied and can be anything from career coaching, to confidence and leadership coaching.
As it is an unregulated industry, you don’t need qualifications but the more reputable option is the International Coaching Federation.
It’s a great career option for older people because clients genuinely value your wealth of life experience.
It’s flexible, scalable, and you can start doing it part-time alongside another role.
It could make you anything from £200 an hour, all the way up to £500 p/h+.
Even though the NHS Pension scheme is envied by many for its generosity, those working for the NHS facing financial struggles are choosing to opt out (Photo: Getty Images)
Consulting
This can be across HR, operations, marketing, finance, people strategy or project management, as it’s varied.
A huge number of businesses now want expertise without having to hire full-time staff so there is a big job market for freelance consultants.
Price on value, not hours – if your advice saves a client £200k, charging £150 an hour undersells what you’re worth.
Do some foods leave
you feeling hungry rather than satiated? Experts say there are…
Foods that leave you hungrier
A bowl of cereal and glass of orange juice
More refined cereals are digested quickly, and fruit juice, whilst one of your five-a-day, contains less fibre than whole fruit. This might mean you find yourself hungry again within 1-2 hours of eating this breakfast.
No more orange juice. (Photo via pixaby)
It’s estimated ultra processed foods make up at least half of the average UK diet (Photo: Getty)
Swap the orange juice for a whole orange, the cereal for oats and milk or serve it with Greek yoghurt or a boiled egg. This would increase the fibre and protein content; two nutrients strongly linked with fullness.
Foods that leave you hungrier
Caption: Gail’s croissant
Image taken from https://gails.com/collections/breakfast/products/croissant
Croissants
These pastries are made primarily from refined flour and butter, and are relatively low in protein and fibre.
Toast and jam
It is mostly carbohydrate and without protein or fibre, it is digested quickly, leaving you feeling hungry.
Caption: Toasted bread and white background
Photographer: Daniel Tamas Mehes
Provider: Getty Images
Source: iStockphoto
Copyright: Minden jog fenntartva!
Yakitori’s on the menu at the Japanese restaurant – but what exactly is it? (Photo: Reuters)
Sushi
Shop-bought packs can contain a lot of white rice, which is digested quickly, and the protein content is often modest.
Foods that leave you hungrier
Sarawak laksa is one of many varieties of this noodle soup (Photo: Tham Kee Chuan/Getty)
Vegetable soup
On its own, it is often very low in protein and calories, so hunger can return quickly.
Pizza
Unless it’s loaded with veggies, it’s probably pretty low in fibre.
Best pizza in Britain named – and owner reveals the secret to its success (Photo: James Linsell Clark/SWNS)
The Government has announced that the sugar tax will be extended to milkshakes (Photo: Scott Suchman)
Smoothies
Liquids are generally less filling as they require little chewing which may not trigger satiety signals.
Foods that leave you hungrier
‘Aged 14, I started what I considered to be my own little business selling confectionary,’ writes Beauty Dhlamini (Photo: Getty)
Snack bars
They are ideal for a quick pick-me-up, but if reducing hunger is what you’re after, it’d be better to swap it out.
Low-fat yoghurt
A full-fat plain Greek yoghurt with berries and seeds tends to be much more filling due to the protein, fat and fibre.
Which yoghurts are the best options? (Unsplash)
Caption: BANGKOK, THAILAND – OCTOBER 17: A “KT Herbalist”, a Kratom cocktail made from Kratom, coffee and siamese herbs is seen at Teens of Thailand, a bar in Bangkok’s Chinatown on October 17, 2021 in Bangkok, Thailand. In April 2021, the start of Thailand’s third and most deadly wave of the COVID-19 pandemic, the Thai government banned the sale of alcohol in restaurants and bars, crippling the already suffering food and beverage industry. With a lack of government aid and support, some bars have shuttered their doors in hopes of reopening post-lockdown, while others shuttered their doors for good. But six months into Thailand’s most recent lockdown, Niks Anuman-Rajadhon, owner of Teens of Thailand, a gin bar located in a renovated shophouse in Bangkok’s Chinatown, decided that instead of waiting for the government to allow the sale of alcohol again, they would take advantage of Thailand’s recent legalization of Kratom. Kratom is a locally grown herbal drug with mild opioid and stimulant effects and was reclassified from a type-5 narcotic to a legal-to-grow herb in August 2021. While Thailand prepares for a tentative reopening on November 1st, the alcohol ban and curfew are set to continue, leaving business owners questioning if the country can revive its suffering tourism industry. (Photo by Lauren DeCicca/Getty Images)
Photographer: Lauren DeCicca
Provider: Getty Images
Source: Getty Images AsiaPac
Alcohol
On an empty stomach, it can actually increase your appetite.
What to eat instead
Instead of thinking about avoiding foods, think about what you can add to them.
Add beans, lentils or shredded chicken to your vegetable soup and pasta.
Thicken your smoothies with Greek yoghurt, chia seeds and oats.
Apple slices with peanut butter, yogurt with berries and hummus with oat biscuits are better snack options than a pre-made snack bar.
Have alcohol alongside a balanced meal containing protein and fibre.
How to age well
without pain
Will Harlow, a physiotherapist
for the over-50s and author of Independence for Life, shares
the key signs you’re ageing
badly – and what to do about it.
How to know
Ageing well is maintaining the ability to do what you want you want for as long as you want without needing help. Everyone is talking about longevity but what’s the point in living longer if the last decade is painful and you’re [totally] reliant on people?”
The signs to look out for
Senior woman on sofa feeling and suffering from back pain. – stock photo. (Photo: Getty)
The most obvious early warning sign of bad ageing is pain says Harlow.
Another is losing confidence in doing daily tasks, which can quickly lead to a lack of independence.
One call Harlow often receives is people calling after having a fall and struggling to get up.
LIFESTYLE
4 min read
How to age without pain
Many will worry about not saving enough for retirement (Photo: Alex Tihonov/Getty/Moment RF)
Not just stopping
When people retire, they often put their feet up and stop. Your body really is use it or lose it.
Sleep
Throughout our entire lives, Harlow says we need between seven and nine hours of sleep.
Naps before 1pm can lead to better cognitive performance in the following hours (Photo: Lord Henri Voton/Getty Images)
Caption: Maribel Ezcurra, 77, a retired milling machine mechanic, practices tai chi with fellow seniors in a park in the Playa neighborhood of Havana, Cuba, Wednesday, April 15, 2026. (AP Photo/Ramon Espinosa)
Photographer: Ramon Espinosa
Provider: AP
Source: AP
Social isolation
The lack of connection can increase the risk of premature death by
as much as 29 per cent.
Strength training
It really is the proxy for
overall independence.
The more muscle mass you have, the less chance of heart disease, diabetes, falls and even anxiety, depression and dementia.
Caption: This is a photo of a senior man helping his wife lift weights. See PA Feature HEALTH Physio. WARNING: This picture must only be used to accompany PA feature HEALTH Physio. PA Photo.Picture credit should read: Alamy/PA.
NOTE TO EDITORS: This picture must only be used to accompany PA Feature HEALTH Physio.
Photographer: Alamy
Provider: Alamy/PA
Source: PA
The brain can be linked to muscle mass too, Harlow says. It’s not just about being able to lift things. It gives you more energy, better sleep and you’ll look and feel better.
How to age without pain
Daily habits
Do short bursts of exercise, between 30 and 60 seconds, in otherwise dead time during the day.
Fit more walking into your day (Photo: andreswd/Getty/E+)
Sleep can affect your heart health (Photo: Flashpop/Getty/Digital Vision)
Stretch in bed
Take joints through a full range of motion for five minutes to loosen it before getting up.
Don’t crash diet
It can increase the decline of muscle mass and bone density, which needs to be avoided.
Calorie counting every day can be a pain (Photo: Getty)
How to age without pain
(Photo: Inga Erhan/ Gingagi/ Getty).
Protein
Harlow advises 1.6 grams per kilogram of body weight to stop muscle loss alongside resistance training.
Don’t wait
Harlow finds that many patients put off making a change to their lifestyle until their lives are consumed by pain.
Menstrual pain, woman with stomachache suffering from pms at home, endometriosis, cystitis and other diseases of the urinary system – stock photo. (Photo: Getty)
Caption: Close-up view of female jogger tying laces of her sport shoes before running exercise routine. Motivation, healthy lifestyle and fitness concept.
Photographer: Xavier Lorenzo
Provider: Getty Images
Source: Moment RF
Recovery
For most people, it’s about reducing the number of times per week you’re exercising, not reducing intensity.
The three ageing tests to do
Lie completely flat on the floor and get back up to a standing position using any technique. This should take less than 10 seconds.
See how many times you can sit on the chair and stand back up again in 30 seconds. Men should be aiming for more than 14 times and women 12.
The single-leg stand, which involves standing on one leg and balancing for 10 seconds. Everyone should be able to do that and for those under 65, Harlow asks them to do it with their eyes closed.
Despite the job market hiring fewer entry-level roles, employers are still looking for grads…
But you should be prepared to keep an open mind.
We’ve compiled the sectors hiring graduate roles, what degree is required, and what they pay.
Plan 5 applies to students who began university courses on or after August 2023
(Photo: Abraham Gonzalez Fernandez/Getty Images/
Source: Moment RF)
The degrees to choose for a career
Hiring in the UK could
finally be on the up
47%
of employers offered entry-level
positions from July.
That is up nearly 15 per cent from the same period last year.
700,000
But graduate unemployment rose to six per cent in 2025 and 700,000 jobless graduates were claiming benefits.
Finance and insurance
Around 42 per cent of UK finance and insurance employers say they will be open to graduate roles this summer.
Business loan company Portman Finance Group has taken on 50 graduates over the past four years.
A lot of thought needs to be put into transferring a DB pension to a DC pot (Photo: Getty Images)
Portman graduates start on £36,000 for the two-year programme and the education you need to apply is a minimum “ABB” of A-levels, and a 2:1 or above university degree. But not in a specific subject.
Loose, natural fabrics are the best clothing option when the temperature rises (Photo: Kate Wieser/Getty)
Trade and logistics
What makes it particularly rewarding is that there’s always something to learn.
Nearly half (47 per cent) of trade and logistics companies will be giving graduates a go this year.
Salaries start at £30,000 with an uncapped bonus, rising to £50,000 plus a company car as a senior account partner.
Technology and IT
More than half (52 per cent) of UK tech and IT firms are actively looking for graduates.
Successful entry-level candidates can earn a basic salary of up to £35,000, with the opportunity to triple that within their first three years of working.
Caption: Young business woman searching for job online. Woman writing resume on laptop.
Photographer: Maria Korneeva
Provider: Getty Images
Source: Moment RF
LIFESTYLE
4 min read
Public sector, health
and social services
46 per cent of public sector, health and social services organisations are also ready to take graduates, according to a survey by Manpower.
A policeman walking away from an elderly person’s home. – stock photo. (Photo: Getty)
For example, Police Now runs a graduate programme into policing. They recruit graduates from any degree field, as long as they achieve a 2:2 or above. Starting salaries range from £31,164 to £42,210 depending on location and rising each year.
Can we treat guests without blowing our budget?
According to Waitrose, a dinner party revival is underway led by younger people trying to reduce the cost of getting together.
The i Paper food writer Sophie Morris [below] asks chefs for their best ideas for hosting at home.
Always have bread
People will feast on the
bread, and then need less fish/steak/expensive whatever. All small plates restaurants know this: this is why the first thing on the menu is always artisan bread and butter.
ELLA RISBRIDGER, AUTHOR OF THE KITCHEN BOOK – GOOD FOOD FOR EVERY DAY
Female Hands cutting bread. – stock photo. (Photo: Getty)
Use vegetables as centrepieces
Chef and food writer Helen Graham turns vegetables into centrepieces to cut down on meat and fish expenses.
Variety Fresh of organic fruits and vegetables and healthy vegan meal ingredients in reusable eco cotton bags on beige background . Zero waste shopping concept. Healthy food, clean eating, eco friendly, no plastic. Flat lay, top view – stock photo. (Photo: Getty)
Beautiful woman unpacks a full fabric bag with fruits and vegetables on the kitchen. – stock photo. (Photo: Getty)
Add pantry items
Graham’s recipes include a braised cabbage with a preserved lemon sauce, a roast cauliflower with saffron, and harrisa roast carrots with mango labneh.
How to host on a budget
Many of the dishes we take for granted in British curry joints are entirely unlike anything you might find to eat in the subcontinent (Photo: Getty/E+)
Improve the everyday
Guests will always appreciate a stellar interpretation of the ordinary. Think lasagna or curry.
Generosity
Cooking dinner for your guests is spoiling them – you’re being generous with your time, your effort, and your home. So don’t feel the need to go overboard elsewhere.
(Photo: FilippoBacci/Getty Images/E+)
Man serving friends salad at backyard dinner party – stock photo. (Photo: Getty)
Ask for help
Ask friends to bring a contribution, be it a nibble or a pudding.
Big platter energy
[Presentation] can be the key to elevating something . Spaghetti and tomato sauce suddenly looks like a feast when tumbled on a lovely big plate, dressed with olive oil and parmesan and placed in the middle of the table.
Food writer and editor Eleanor Steafel
Entertaining doesn’t have to be stressful (Photo: The Good Brigade/Getty/Digital Vision)
How to host on a budget
Taco party
Have one expensive filling, like shredded chicken, and two cheaper options, like refried beans, says Ella Risbridger.
Traditional ice cream parlours are still going strong (Shutterstock)
Tacos are a popular dish throughout the country (Photo: Daniela White Images/Getty)
Sundaes
Shop-bought ice cream is so easily zhuzhed up with the help of handy toppings, says Eleanor Steafel.
Mustard
“Mustard is one of my favourite condiments because it’s naturally very flavourful – a little goes a long way – while being relatively low in energy and sugar, meaning you can add lots of taste with relatively little added calories, salt or sugar, as it’s generally lower in these added ingredients compared to many other condiments,” says nutritionist and author Rhiannon Lambert.
To tip: whether you choose wholegrain, Dijon or English mustard is largely a matter of taste rather than nutrition, Lambert says. “Wholegrain mustard contains a little more fibre because the seeds remain intact, but the difference is fairly small given the quantities we usually eat.”
Balsamic vinegar
“Balsamic is a great way to add flavour with very few calories, but while some claim you should upgrade your basic balsamic for apple cider vinegar, there’s little evidence to support this nutritionally,” Collins says. “Apple cider vinegar has been heavily promoted for weight loss and blood sugar control, but the evidence is less impressive than social media suggests. The effects found in studies are relatively small and certainly not something I’d recommend people start drinking. If, like me, you enjoy it as a salad dressing, that’s absolutely fine but I wouldn’t swap it for balsamic for health reasons alone.”
Vinegars like balsamic can add a burst of flavour to otherwise dull dishes – just be sure to go for the original rather than ‘glazes’ (Photo: Maria Korneeva/Getty)
Top tip: do opt for balsamic vinegar over glazes, which tend to contain added sugars and/or thickeners to achieve the syrupy consistency.
Hot sauce
“Most hot sauces like Frank’s hot sauce, Encona, Tabasco or Sriracha are very low in calories, so from that perspective they’re a great way to add flavour,” says specialist registered dietitian Nichola Ludlam-Raine. “The biggest difference is sodium – some are considerably saltier than others, so it’s worth checking the ingredients if you use them daily.”
Sriracha tends to contain more sugar than something like Tabasco or Frank’s, she adds, “although the amounts consumed are usually small.” Tabasco is made using just three ingredients, and has one of the lower salt contents of popular brands — though, equally, it sits on the milder end of the heat scale.
Ketchup
The OG table sauce might not be the most sophisticated condiment in your collection. Yet, while it doesn’t count towards one of your five a day, it does contain a small dose of lycopene (an antioxidant) because it is made from cooked tomatoes. “Cooking makes lycopene more available for your body to absorb,” explains Collins. “That said, you’d get more lycopene from eating tomato-based foods like passata or tomato soup”.
Ketchup is a classic for a reason. While it may not boost your health, it certainly won’t harm it (in small doses) (Photo: Guvendemir/Getty)
The main things to be mindful of when it comes to ketchup are the added sugar and salt, Lambert adds. Is it worth opting for reduced sugar and salt versions? The difference is fairly minimal, so unless you’re having generous helpings several meals a day, “a small dollop alongside a balanced meal is absolutely fine,’ she says. “Sugar-free versions can reduce the sugar content, although they may use sweeteners instead.”
Mayonnaise
Mayonnaise gets an unfair reputation, argues Ludlam-Raine. “It’s high in fat because it’s made largely from oil (usually around 75 per cent), but unsaturated oils such as rapeseed oil aren’t something most people need to avoid. The key is portion size – a tablespoon is very different from half a jar. The calories can add up without contributing much nutritionally – but a small amount isn’t going to do any harm.”
Collins agrees that recent criticisms of seed oils are not supported by the current body of evidence. “Rapeseed oil, which is commonly used in mayonnaise, is actually low in saturated fat and high in heart-healthy unsaturated fats. The current evidence doesn’t support avoiding it.”
And what of the posher varieties, such as M&S Only 6 Ingredients Olive Oil Mayonnaise or Hunter & Gather Avocado Oil Mayonnaise, which are marketed as “healthier” — are they worth the splurge? Probably not, according to Ludlam-Raine. “Olive oil mayonnaise offers a slightly different flavour profile, while avocado oil mayonnaise is often significantly more expensive without convincing evidence that it’s substantially healthier. I’d choose whichever you enjoy and use sparingly rather than paying a premium.”
Top tip: make your own (egg-free) version. “A lighter homemade alternative could be a Greek-yoghurt-based dressing which provides protein,” suggests Collins. “Whisk Greek yoghurt with a pinch of garlic powder, onion powder, a dash of Dijon and lemon juice.”
Crispy chilli oil
Chilli oils, also known as chilli crisp, are everyone’s new obsession. Packed with concoctions of dried chillies, garlic, onion, spices, soybean oil and soy sauce to deliver highly addictive crunchy or jammy pastes that can add heat to – and level up – everything from rice bowls to stir-fries and scrambled eggs.
So how do they weigh up nutritionally? “Chilli oils add plenty of flavour, which can make healthy meals more enjoyable, helping you to eat more vegetables or pulses,” says specialist registered dietitian Nichola Ludlam-Raine. “But it’s still an oil, so it’s energy-dense at around 100-120 kcal per tablespoon.”
If you’re pouring chilli oil generously over several meals a day, those calories can add up, points out Collins. “It’s also worth noting that some versions contain quite a bit of salt, so check the label of your favourite brand, particularly if you use it regularly.”
Eating spicy foods regularly may mean you build up a tolerance, meaning you need more heat to get the same sensation, Ludlam-Raine adds. So if you find yourself getting through a jar more and more quickly, that could be why. “It’s worth noting that anyone with acid reflux or Irritable Bowel Syndrome may find spicy foods worsen their symptoms.”
Soy sauce
“Soy sauce is one condiment where I’d be most mindful because it’s very high in sodium,” says Lambert. “If you use it regularly, I’d recommend choosing a reduced-salt version, which can contain around 40 per cent less sodium while tasting very similar.”
Collins agrees, adding: “Soy sauce is one of the highest salt condiments available, so it makes it easy to consume quite a lot of sodium without noticing. You can further reduce the salt in your food when using soy sauce by cooking the rest of the meal salt-free.”
Sweet chilli sauce
“Sweet chilli sauce is much higher in sugar than hot sauces, as sugar is one of the main ingredients,” points out Collins. “These sauces tend to be easy to over-consume so be mindful of portion sizes.”
It’s in the name: sweet chilli sauce is easy to overeat because of the added sugar, so dole it out with caution (Photo: Rapeepong Puttakumwong/Getty)
Think of it as an occasional condiment rather than an everyday staple, Lambert suggests. “Again, portion size is key – a little goes a long way.”
Dietitian and nutritionist-approved swaps
When thinking about your condiment rotation, Lambert encourages considering what you can add to meals, whether that’s more plant sources, such as veggies, pulses or herbs, as well as fermented foods and/or healthy fats.
Best swaps from nutrition experts:
“Greek yoghurt is a brilliant swap for creamy dressings because it adds protein and calcium,” Ludlam-Raine says.
Guacamole or mashed avocado is a delicious homemade alternative to shop-bought sauces, Collins adds. “My favourite quick guac recipe is one avocado, half a small red onion, one diced tomato, a pinch of chilli flakes, a pinch of salt and squeeze of lime blended together.”
“Extra virgin olive oil is one of the best choices for everyday dressings thanks to its unsaturated fats and polyphenols,” according to Ludlam-Raine.
“Hummus adds fibre and plant protein to meals,” Collins says. “Use sparingly.”
Tomato salsa, made from tomatoes, onions, herbs and spices, is a nutritious condiment, says Collins.
“Kimchi adds flavour and fermented vegetables to meals,” Ludlam-Raine says, “although it’s relatively high in salt, so it’s best enjoyed as part of a balanced diet.”