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7 Good Condiments (and 7 Bad Ones)

Condiments can be bad influences on otherwise healthy fare. Those packets may be tiny, but they're often crammed with sugar, sodium and fat -- and they can quickly gang up to send your well-behaved food choices into caloric chaos.

Bad Condiments

Like the proverbial wolf in sheep's clothing, these condiments will often masquerade as "good" by dressing up in packaging declaring themselves as "light" or "fat-free." Despite their labels advertising reduced calories or no fat, you'll always do best to avoid the following:

1. Cream sauces
2. Most salad dressings (olive-oil-based dressings are usually better for you)
3. Most "special sauces"
4. Mayonnaise
5. Cheese sauce
6. Tartar sauce
7. Ketchup

Good Condiments

Eating healthy is not about deprivation, and condiments are no exception. There are plenty of delicious, healthy choices, including:

1. Pico de gallo
2. Picante sauce
3. Yellow mustard
4. Spicy mustard
5. Guacamole (a high-calorie exception, but healthy!)
6. Natural herbs and spices (oregano, red pepper, cinnamon)
7. Unsweetened applesauce (as a dessert topping)

The Bottom Line

Adding fun and flavor to your food doesn't have to derail your diet.


Doug Rice


We teamed up with certified personal trainer Doug Rice to design a fitness boot camp exclusively for brides! Doug has helped thousands of brides get the results they need to look and feel amazing on their wedding day. Learn more about Doug and the BridaliciousĀ® Boot Camp by The Knot DVD at TheKnot.com/bootcampdvd. Follow Doug on Twitter (@bridalicious) and Facebook (Facebook.com/bridaliciousbootcamp).