365 Changes

The Condiment Audit

Written by

Craig Constantine

in

Open your refrigerator door. Pull out the ketchup, barbecue sauce, salad dressings, teriyaki sauce, sriracha mayo. Check the ingredient list. If sugar, corn syrup, high-fructose corn syrup, honey, or any sweetener appears in the first five ingredients, you’re adding hidden sugar to foods you thought were savory. Condiments are where sugar sneaks in without detection—a tablespoon here, a squirt there, adding up to surprisingly significant amounts.

This companion explores common offenders and their sugar content, how daily accumulation adds up, lower-sugar alternatives, and simple recipes for sugar-free versions. (6 min read)

One thought like this, every morning.

You don’t need more information about eating. You need the right idea to show up at the right time — before hunger, before decisions, before habits kick in.

Every morning, 365 Changes sends you one. Not a meal plan. Not a rule. Just a question or idea to sit with while you make coffee. Each one is simple, but they accumulate — and slowly, the way you think about eating starts to shift.

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Learn more about the daily prompt.

There’s more to read here — a companion essay that goes deeper into this topic. It might explore why willpower fades by evening, how your kitchen layout shapes what you eat, or what it really means to become someone who simply eats well. Each one takes a few minutes and leaves you thinking.

There are 87 of them across five areas — identity, environment, knowledge, decisions, and troubleshooting — and a Reader membership unlocks them all.

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