Updated Medifast Suggested Condiment List

[Nancy]

Dear MakeMeThinner Readers ~

In recent months, Medifast/Take Shape For Life has been updating the Quick Start Guide (it is our program booklet) and making some changes to the portion sizes for the Lean and Green meal.

Medifast knows that once people make a decision to lose weight, we want it off right NOW, right?

Yup, we want to lose those unwanted pounds as rapidly as possible – to lose the flabber and maintain our health - and we wanna do it without sacrificing flavor and some of our favorite healthy foods.

With that in mind, Medifast has updated the suggested portion sizes for spices, herbs and sauces that we add to our daily food plan.
Medifast just released an updated guide for us and I want to share it with you.

(Please note that previous lists and writings indicated people could have more sweeteners than this list recommends.
Drat! More restrictions for our sweet tooth! Phoo…but then again, I’d rather have a shorter weight loss trip and thinner thighs so I shall limit my packets of Splenda, if that’s what it takes.)

Here ya go, People, the brand new, hot off the ‘puter recommendations for condies and sauces:

CONDIMENT PORTION SIZE RECOMMENDATIONS:

Condiments can help to enhance the flavor and variety of the Medifast meals in addition to your lean and green meal.

Please note that the calorie and carbohydrate content of products will vary depending on the brand or variety of the product used.
The following list is provided to serve as a general guideline of portion sizes to stay under for items commonly consumed.

Typically, a condiment should provide NO MORE THAN
1 gram of CARBOHYDRATE per option’s serving size.

Please read nutrition labels to determine whether your
specific product is appropriate for use in terms of carbohydrate content.

Reminder: Limit Condiment Options to less than 3 grams per day

Barbeque Sauce
•Regular: ½ tsp
•Sugar-Free: 1 tablespoon

Catsup, Regular: ½ tsp

Cocktail Sauce
•Regular: ½ tsp
•Sugar-Free: 1 tablespoon

Fish Sauce: 1 Tbsp

Horseradish: 1 tsp

Hot or Tabasco Sauce: 3 Tbsp

Mustard:
•Yellow: 1 Tbsp or 3 packets
•Dijon: 1 tsp
•Sweet & Spicy: ½ tsp

Oyster Sauce: 1 tsp

Pasta/Marinara Sauce: 1 tsp

Salsa, Tomato-based varieties only: 1 Tbsp

Soy Sauce
•(Regular or low-sodium): 1 tsp or 1 packet

Steak Sauce: 1 tsp

Sweet and Sour Sauce: ½ tsp

Teriyaki Sauce
•Ready-to-use only [Nancy’s take here - not homemade Teri sauce; it’s too hard to do the nutritional analysis…if you decide to go that route, you’re on your own…]: 1 tsp

Tomato Paste: 1 tsp

Vinegar:
•Cider, White or Red Wine: 2 Tbsp
•Balsamic: 1 tsp

Wasabi: ½ tsp

Worcestershire Sauce: 1/4 tsp

FRESH Herbs & Spices
Basil: 1 cup or 45 leaves

Coriander (Cilantro): 9 sprigs or 1 cup leaves

Dill weed: 1 ½ cup or 70 sprigs

Garlic: 1 clove or 1 tsp minced

Ginger root: 2 tsp

Parsley: ¼ cup or 15sprigs

Peppermint: 4 Tbsp or 100 leaves

Rosemary: 2 Tbsp

Seaweed: 1 Tbsp

Spearmint: 2 Tbsp

Thyme: 5 tsp or 1 ½ Tbsp

Dried Herbs and Spices

Allspice, ground: ½ tsp

Anise Seed, whole: ½ tsp

Basil, dried: 1 tsp ground or 2 tsp leaf

Bay leaf: 2 tsp crumbled

Capers, canned: 2 Tbsp drained

Caraway Seed: ½ tsp

Cardamom: ½ tsp

Celery Seed: 1 tsp

Cinnamon, ground: ½ tsp

Cloves, ground: ½ tsp

Coriander (cilantro): leaf dried: 1 Tbsp

Cumin Seed whole: 1 tsp

Curry Powder: ½ tsp

Dill Seed: ½ tsp

Dill weed, dried: 1 tsp

Fennel Seed: ½ tsp

Fenugreek Seed: ¼ tsp

Garlic Powder: ¼ tsp

Ginger, ground: ½ tsp

Mace, ground: 1 tsp

Marjoram, ground: 2 tsp

Mustard Seed: ½ tsp

Nutmeg, ground: ½ tsp

Onion powder: ½ tsp

Oregano dried: ½ tsp ground or 1 tsp leaf

Paprika: ½ tsp

Parsley, dried: 1 Tbsp

Pepper, ALL varieties: ½ tsp

Poppy Seed: 1 tsp

Poultry Season: 1 tsp

Pumpkin Pie Spice: ½ tsp

Rosemary, dried: 1 tsp

Saffron: 2 tsp

Sage, ground: 1 Tbsp

Salt: 1/4 tsp

Savory, ground: 1 tsp

Spearmint, dried: 1 Tbsp

Tarragon, dried: 1 Tbsp leaves or 1 tsp ground

Thyme, dried: 1 tsp leaves or ground

Turmeric: ½ tsp ground

Seaweed, dried: 1 Tbsp

If you have any questions about additional items or serving sizes, please contact the Medifast/TSFL Nutritionists who are registered dieticians:

email: nutritionsupport@tsfl.com
Phone: (800) 509-1281