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Flavor Your Meals With These Healthy Condiments

By Rachel Carver

Most people love the flavor condiments add to burgers and sandwiches. But it can be hard to figure out healthy condiment options when you're trying to lose or maintain weight.

Many condiments contain high amounts of artificial additives and added sugar. But fear not. You do not have to say farewell to condiments to practice healthy habits.

Read on for a list of healthy and tasty condiments to start using.


Salsa is full of great flavor, and two tablespoons give you just 10 calories. Add your favorite salsa to tacos, fajitas, or scrambled eggs. It is also a healthier option than most salad dressings, which are high in calories and sugar. Using two tablespoons of salsa instead of the same amount of regular ranch dressing saves you 119 calories.


Mustard is great on hamburgers and brats. Mustard can also be used in homemade salad dressings, marinades, and deviled eggs. This condiment is made from mustard seeds, distilled vinegar, garlic powder, turmeric, lemon juice, and salt. Curcumin, a compound in turmeric, has been linked to anti-inflammatory benefits in several studies. Most mustard contains turmeric. Two teaspoons of yellow mustard gives you just 10 calories.


Chickpeas, tahini, garlic, olive oil, lemon juice, and salt are combined to create hummus. Just a quarter cup of this tasty condiment gives you over three grams of fiber. Fiber keeps your hunger satisfied for longer periods of time. Chickpeas are also packed with magnesium and folate.

Hummus makes a great dip for your cut veggies. It can also add great flavor to salads. If you love mayonnaise, hummus is a great healthier alternative.

Plain Greek Yogurt

Plain Greek yogurt does not contain any added sugar. This condiment is much healthier than most cream-based condiments. Greek yogurt is high in protein which reduces hunger and promotes muscle growth. One 7-ounce serving of low-fat Greek yogurt gives you nearly 20 grams of protein.

Add Greek yogurt to your baked potato or tacos. This condiment is also a great substitute for sour cream or mayonnaise.


Classic guacamole is made by combining mashed avocado, onion, garlic, lime juice, and salt. Remember that healthy fats are an important part of a balanced diet. In addition to being a healthy fat source, just a half of an avocado gives you five grams of fiber. Spread some guacamole on a slice of toast, or combine it with your favorite pita chip for a healthy snack.

You do not have to ditch condiments to practice healthy eating. Finding a short list of healthy condiments will pack your meals with flavor.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Aurora, Colo.

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