Use salsa to make a flavorful meal. Most salsas are low in calories and fat, and high in nutrients. One half cup of the condiment counts as a serving of vegetables. Whether you purchase it in a jar or make your own, salsa is a healthy addition to any diet or weight loss plan.
Definition
Salsa is the Spanish word for sauce. The salsa available in grocery stores is often a combination of tomatoes, chilies, onions and garlic. You can make salsa at home with any combination of fresh ingredients, including corn, herbs, fruits and tomatillos. Salsas come in cooked and raw versions, and range from mild to super spicy.
Calories
To lose weight, you must consume fewer calories than you burn daily. Choosing low-calorie, high volume foods can help you stick to a low-calorie plan. Salsas range in calories, depending on their ingredients, but most contain just 5 to 30 calories per tablespoon. When you're trying to keep calories in check, choose salsa over high-calorie, high-fat cheese or sour cream dips.
Considerations
You will benefit from the low calorie and fat content of salsa only if you combine it with other low-calorie foods. Instead using it as a dip for high-calorie, fried tortilla chips, eat salsa with slices of jicama, red pepper or celery. Some jarred salsas may be high in sodium. Too much sodium can cause bloating, which interferes with weight loss. Making your own salsa is simple and can help you control the sodium content. Puree roasted tomatoes, chili peppers and onions in a blender, or finely chop raw tomatoes and toss with minced red onion, cilantro, lime juice and jalapenos.
Uses
In addition to making a tasty dip, salsa can enhance the flavor of diet foods. Pour a tablespoon of salsa over steamed vegetables, such as broccoli or cauliflower, to add a kick. Bake skinless, boneless chicken breasts in salsa to add flavor and moisture to the lean, low-calorie protein. Salsas also serve as a low-calorie accompaniment to lean proteins, like fish, that be too plain on their own. A mango salsa, made with chopped mangoes, halved grape tomatoes, diced cucumber, cilantro and lime juice, compliments tilapia. Try diced pineapple combined with red onion, tomatoes and lime juice alongside lean, grilled pork chops.
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