How oils and sauces can sneak into your day (and your macros)
In my last post on accurate tracking in MyFitnessPal, we talked about how vague entries like “medium pear” can mess with your macros. Today we’re taking it one step further — and zooming in on something just as sneaky: oils and sauces.
Let’s be real: they’re delicious, they’re often healthy, and they can absolutely be part of your meals — but only if you know they’re there.
The olive oil moment 💡
The other night I was cooking dinner — simple ingredients, easy to track. My partner suggested adding more olive oil to the pan, and while I love olive oil for both taste and health benefits, I’ve learnt the hard way just how quickly it adds up.
Here’s the breakdown:
1.5 tsp of olive oil = ~60 calories and ~6.8g fat
That doesn’t sound huge in isolation… but let’s say you:
Cook your eggs in a splash
Add a drizzle to salad
Use some to roast veggies
That’s easily an extra 150–200 calories just from oil — often unlogged, because it doesn’t look like much on the plate.
It’s not about avoiding fat — it’s about being aware
Fats are essential. They help with hormone health, brain function and keep you satisfied. But when you’re tracking macros or calories, it’s important to log oils accurately, just like any other food.
Think of oils and sauces like toppings — they’re extras, and they count.
Here’s what often goes untracked:
Cooking sprays (yes, even olive oil spray has cals)
Butters and spreads
Sauces like mayo, aioli, dressings, marinades
Peanut butter “licks off the spoon” 😅
What you can do instead
Here are some simple swaps and strategies to keep control without sacrificing flavour or satisfaction:
✅ Measure your oils: Use a teaspoon or food scale. You’ll quickly learn how much is enough.
✅ Use a spray bottle: 1-2 sprays can coat a pan with much less oil than a full pour.
✅ Add flavour elsewhere: Fresh herbs, lemon juice, chilli flakes and vinegar are calorie-free ways to bring food to life.
✅ Track sauces and dressings: Choose lower-cal options if needed — or just be honest about how much you use.
Personally? I’d rather use those calories on a snack
For me, skipping the extra 60 calories of olive oil at dinner means I can enjoy an extra snack later — maybe some Greek yoghurt and berries, or a hot choc with protein. That’s a win in my books.
The point isn’t to fear fats — it’s to know what you’re working with, so you can make choices that align with your goals.
Want to get better at tracking without the stress?
We cover stuff like this in my Build My Diet Assessment and 6-week meal plans — because good nutrition doesn’t need to be complicated. It just needs to be clear.
And if you need extra guidance, I offer 1:1 coaching to help you navigate plateaus, build sustainable habits, and optimise your nutrition as your goals evolve. DM me or reply to this post if you’re curious!
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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