Who Brought the Sauce?

I don’t care who brought the sauce, made the sauce, got the sauce, or what’s in the sauce. As long as my food has some sauce.

I’m sure you’ve heard the conventional wisdom that you should avoid, minimize, or dummy down your sauces and condiment usage in the interest of “health.” I get the reasoning but I think it can backfire.

I had a great conversation yesterday with a client where she shared how she’s been incorporating more sauces with her meals and how much more enjoyable they have been. In the past, she’d often eat plain grilled chicken with vegetables and just suck it up. The satisfaction factor was missing.

I explained how I believe that using sauces can actually make a meal “healthier.” It surprised her a bit but she got excited.


Well, yes, it does add calories to the meal. But, calories are not a bad thing. They’re energy for our body. We need to stop reducing our meals to their caloric density.

One of the key principles of intuitive eating is finding satisfaction in our eating. When satisfaction is missing, we tend to either go looking for that satisfaction later (e.g. additional snacking, binges, etc.) or deal with excessive thoughts about food that take away from other areas of our life where that mental energy could be better spent.

How can high-calorie sauces on our food actually contribute to our health?

Greater satisfaction. Nourishment of the soul. Less need to go seek it out later. We can eat, enjoy, and move on.

When applying the other principles of intuitive eating like honoring your hunger, feeling your fullness, and respecting your body, seeking satisfaction in your eating actually helps you eat an appropriate amount of food for your individual body.

For those still hung up on the additional calories. Check this out. When you are able to tune into your body’s internal hunger/satiety cues, you will automatically compensate for the additional energy in the sauce/condiments later on as well. 🤯 Yeah, really! Our bodies are incredible.

When we reduce our eating to calorie/fat/carb content, we can miss the satisfaction factor so important to whole-person health.

P.S. This client has cut down on late-night snacking because she’s more satisfied now.

P.P.S. This is a fantastic way to help our kids learn to enjoy veggies and other unfamiliar foods!