Dips to Pick (and Skip!)

By Tiffany Melanis
June 07, 2011
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Condiments are huge summer fat traps, but you can sauce things up without doing damage.
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Nibbling gone wrong

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Who hasn’t taken a healthy celery spear from the crudités plate and then plunged it into a vat of saturated fat (aka the accompanying dip)?

Condiments and dips are huge summer fat traps, for sure, but you can sauce things up without doing damage, says Keri Gans, RD, author of The Small Change Diet. Try her suggested swaps.

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Skip: Sour cream–based veggie dip

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Pick:

Spinach hummus

Save: 53 calories per 2 tablespoons

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Skip: Mexican layer dip

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Pick:

Salsa

Save: 50 calories per 2 tablespoons

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Skip: Mayo

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Pick:

Horseradish mustard

Save: 150 calories per 2 tablespoons

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Skip: Heavy salad dressing

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(think Thousand Island)

Pick:

A homemade version: 2 1/2 teaspoons plain, low-fat Greek yogurt, 1 1/2 teaspoons water, 1 teaspoon ketchup, 1 teaspoon fat-free mayo, and a sprinkling of capers

Save: 132 calories per 2 tablespoons

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By Tiffany Melanis