Healthy Alternatives to Ketchup and Other Summer Condiments!

Fries dipped in Ketchup - Potato salad drenched in mayonnaise - and ribs smothered with barbecue sauce. Not only do our favorite side dishes and condiments add flavor to our barbecue faves they are also loaded in fat and sugar. Don't worry though because Sari Greaves, RD CDN Media Spokesperson for the American Dietetic Association has given us some healthy alternatives that will keep your summer dishes tasting good and keep your figure looking good.

Healthy Condiment Alternatives:
Choose low-sodium ketchup Choose fat-free mayonnaise Choose low-sodium Barbecue sauce Choose Mustard.
Lighten up your favorite side dishes with a few simple ingredient swaps:
Potato salad - Pasta salad - Vegetable side dish - Grain Pilaf - Edamame - Spicy Noodles - • (15 calories, 0g fat, 3 mg sodium) instead of regular ketchup (15 calories, 0g fat 167 mg sodium). • (11 calories, 0g fat, 120 mg sodium) instead of regular mayonnaise. (57 calories, 5g fat, 105 mg sodium) • (52 calories, 0.1g fat, 47 mg sodium) instead of regular Barbecue sauce (52 calories, 0.1g fat, 392 mg sodium) • This condiment is hard to beat because it has minimal calories and fat, but the sodium can add up quickly by the teaspoon. 1 teaspoon Dijon mustard (5 calories, 0.2g fat, 120 mg sodium) yellow mustard (3 calories, 0.2g fat, 57 mg sodium. •downsize the amount of real mayonnaise from 1 cup to ¼ cup and mix in 3/4 cup fat-free sour cream instead. •use a light dressing to cut fat in half. •Broil instead of sauté in oil. •Think beyond white rice. Adding diced carrots, celery, onions and pine nuts to the dish. •Can serve as a sweet & satisfying side, and provides both protein and fiber. •Prepare a noodle side dish using soba noodles (buckwheat). Toss noodles with 2 teaspoons peanut oil (heart-healthy fat), ½ teaspoon of crushed red pepper flakes, chopped scallions, 3 tablespoons reduced sodium soy sauce and 1 teaspoon of hot sauce.