From barbecue sauce and ketchup, to cheese dip and ranch sauce, we all have our go-to condiments. They compliment nearly everything and add flavor to otherwise bland meals. So, it’s no surprise that we LOVE our sauces and spreads, but what we don’t always love are all the calories that come with them, especially when dieting. However, there are ways to keep the flavor you crave while also maintaining your waistline. All it takes is a few simple swaps!

1. KetchupTomato Crying on Tomato Ketchup

There’s not much this American staple doesn’t pair well with. Yet, at 19 calories and nearly 4 grams of sugar per tablespoon, the calories can quickly skyrocket, sabotaging an otherwise healthy meal. You may think that there is absolutely no room in your diet for so many empty calories, but you don’t have to give up ketchup completely. Instead, opt for the reduced sugar versions which come in at a measly 5 calories per tablespoon!

2. Barbecue Sauce

A staple at nearly every summer barbecue this classic, sugary condiment carries about 29 calories per tablespoon, but there are smarter choices available. Instead of original recipe sauces, look for sugar free and reduced sugar varieties which average 10 calories per tablespoon. Also, experiment with liquid smoke flavorings to add the smokey taste we all love without any of the calories we don’t.

3. Cheese DipImage result for royalty free cheese dip images

Cheese comes in all shapes, sizes, and flavors, which typically means all the calories, too. Instead of choosing full fat, heavily processed varieties, opt for reduced fat and fat free options. Also, look for cheeses and spreads with minimal ingredient lists. Natural cheese is a great source of protein and, depending on the type, has little to no carbs.

4. Mayonnaise

Mayonnaise is a staple in many casseroles, salads, and sandwiches. However, a typical jar contains 94 calories per tablespoon, and most recipes call for ounces in cups. Next time you’re making a staple dish, opt for a fat free or sugar free variety. Grocery stores everywhere have tons of mayo alternatives with simple, healthy ingredients. Don’t be afraid to peruse different labels. Your waistline will thank you.


Being on a diet doesn’t mean your food has to be boring or bland. It just means you have to make smarter choices about what you’re consuming. All it takes is a few simple swaps to save hundreds of calories, and your favorite foods will still taste great! There are also plenty of delicious, healthy toppings and condiments available so your food never becomes boring! Stay tuned to learn some great, nutrient-dense options…