List of Healthy Condiments

When people start looking at changing their eating habits, many focus only on the main dishes. They quickly begin making changes to the main portions of their meals.

Yes, a healthy meal could start with some grilled chicken and vegetables but if you are like me, you are not going to eat it dry. You want to add flavor, and by flavor I do not mean spices (although that is the best way to go if you need to add a little kick to your meals). I am actually referring to the condiments you add to give that dry chicken some taste! Starting your health journey with swapping out a current condiment with a healthy condiment, can be your first step to eating healthy.

To see the items to add to your grocery list, see the list at the end of the blog!

The list mom is NOT a doctor, nutritionist or registered dietitian. For more information, click here.

Believe it or not, you could be overdoing it on the calories and sugar content in the condiments you are choosing. Most people do not measure out how much ketchup or barbecue sauce they are eating and most people won’t think to add the calories in. The truth is, there is often a lot of added sugar and calories stacked away in the dressings and condiments you use to add to your “oh so healthy” food!

In this blog, I am going to list out some healthy  condiments that you can compare to your current condiment ingredients to see what a difference a change in condiments can make. Changing condiments can help lower your calorie intake and sugar in each meal you choose to add condiments to.

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1. Ketchup

The first healthy condiment is Ketchup. Believe it or not, most ketchup is loaded with sugar. Finding a healthy alternative, especially if you use this condiment often, can be key. Elevation® ketchup makes an original recipe with no added sugar. If your local grocery store does not offer this, then Frenches® Tomato Ketchup is a good healthy alternative condiment as well. It is non-GMO and gluten free!

2. Syrup

The next healthy condiment that can be substituted for you current syrup is 100% pure maple syrup.  Changing your original syrup to 100% pure maple syrup is a great choice because it is loaded with antioxidants and nutrients. It is actually good for you. Also, there is no corn starch and artificial maple extract because it’s made from actual tree sap. Original syrup is loaded with sugar and not so friendly ingredients, so if you must add something to your pancakes, go with 100% pure maple syrup.

3. Pasta Sauce

The next healthy condiment that can serve as an alternative to your current pasta sauce Pirro’s Pasta sauce. Not all pasta sauces are created equal! Always look at the ingredients and see what is being added. Pirro’s pasta sauce is great because there are natural ingredients and no additives. This makes for a healthy alternative to your original pasta sauce. It is important to find a balance of low fat and low sugar when looking at Pasta sauce in a jar. Now, being part of an Italian family, it is hard to sneak by with buying sauce in a jar, but if you are going to do it, Pirro’s is a healthy way to go.

4. Hot Sauce

Hot sauce is a great way to add some flavor without adding all the calories. Also, a little bit goes a long way, so the next healthy  condiment goes to Franks® RedHot sauce. It is a great hot sauce that tastes amazing and adds the perfect flavor. I put this on my veggies, chicken, quinoa, brown rice and really anything that could use an extra kick without adding a lot of calories.

5. Honey

When choosing  honey, try to go with Raw unfiltered honey. Raw honey still has all the nutrients and antioxidants in it. It is not filtered or pasteurized in any way. Just remember, if you choose honey, choose raw honey as your healthy alternative to your current condiment. Besides adding honey to your tea, there are many sweet recipes that substitute sugar for honey, so spare the cane sugar and go for raw honey.

6. Jelly

If you must have jelly on your English muffin or bread, then opt for something more natural. Polaner® All Fruit spreadable fruit is a great healthy alternative  to jelly or jam. There is no high fructose corn syrup, no artificial flavors and it is gluten free! Another great healthy alternative is St. Dalfour® Fruit Spread. There is no cane sugar and no preservatives or artificial flavors.

7. Almond Butter

Almond butter is another healthy option to substitute peanut butter. It contains more vitamins and minerals than peanut butter. Slap it on a piece of toasted whole grain bread or mix it in some plain Greek yogurt and top with cinnamon and you can’t go wrong. I always have almond butter stocked in my pantry. It is a little pricier than peanut butter but tastes much better and is better for you!

8. Balsamic Vinegar

Most salad dressings are actually “not good” for you. If you opt for a salad, you would think its a good choice, but watch out for those dressings. They can easily add unwanted fat, calories and sugar to your healthy meal. If you are looking for a good balsamic vinegar, go for a high end commercial product with a longer aging process.

Summary

So, there you have it. If you are looking to begin your health journey or maybe you have already begun and are looking for additional ways to eat healthy, take a look at your condiments that you typically use and try to replace them with a healthier alternative. Every little bit helps. Taking small strides towards big goals is a great way to maintain a healthy lifestyle and not feel defeated.

 

If you are struggling getting started, it is great to start with small steps and conquer those first and then move onto bigger goals. Building a strong foundation is the key to starting a healthy journey. Once you establish and begin using healthy condiments, then move on to snacks. Find snacks that are lower in calories but still fill you up. Once you conquer that, then move on to your main dishes and so on. Take it step by step, day by day and before you know it you will be eating healthy and maintaining that lifestyle.

I am a firm believer in changing your lifestyle and decisions you make when choosing your food. It is important to educate yourself on what ingredients are in the foods that you are putting in your body and also feeding your children.

Once you understand the effects the bad ingredients have on your body, it is easier to start making healthy choices. Hopefully, this blog helps you with choosing the foods that are healthy for you.

If you want to add in some exercise to your healthy eating journey, check out Total Body Workout in 4 Sets-No Equipment Needed.

For a list condiments needed for your grocery list, see the list below!

Walmart

1. Frenches® Tomato Ketchup
2. 100% pure maple syrup
3. Franks® RedHot sauce
4. Raw honey
5. Polaner® All Fruit spreadable fruit
6. St. Dalfour® Fruit Spread
7. Almond butter

Amazon

1. Pirro’s pasta sauce

Bonus Healthy Condiments

1. Apple Cider Vinegar
2. Stonewall Kitchen® Pesto
3. Kraft® Reduced Fat Olive Oil Mayo
4. French’s® Low Sodium Worcestershire Sauce
5. French’s® Mustard

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