Condiments are a food’s best friend. Ketchup and French fries, a soft warm pretzel dipped in deli mustard, or even ranch drizzled over cold pizza. Although that last one is a favorite of mine, low-fat ranch with veggies is a better and healthier alternative.

There is a vast array of condiments that enhance the flavor of most foods, or condiments can be a must needed compliment to a certain meal like dressing for salad. However, condiments are pretty sneaky because they come in small packages and may be consumed in tiny quantities, but condiments often add extra calories, fat, sugar, and sodium to meals and snacks. The chart below is a few of the most common condiments used, along with their calorie, fat, sodium and sugar content.

From the chart, most of the condiments are low calorie per serving size, but when more than the recommended serving size is consumed, the calories, fat, sugar, and sodium add up. Always be aware of the serving size and try looking for low calorie, low sodium and low fat options when choosing your condiments and dressings.

You can even hold the mayo, and try these healthier alternatives instead:

• Mustard: This condiment seems so lonely without its counterpart ketchup, but ketchup can be loaded with high fructose corn syrup. Mustard alone is great, and comes in many varieties from regular yellow, whole grain to honey mustard.  Substitute it for mayonnaise on a sandwich, add it to homemade dressings or use as a dipping sauce.
• Salsa: Make it fresh. It is a great way to increase fruit and vegetable intake. Make it at home by chopping tomatoes, onions, jalapenos for heat, and herbs. Add fresh lemon juice and a pinch of salt and pepper for a tasty salsa to put over an egg white omelette or to eat as a snack with low sodium corn chips.
• Vinaigrette Salad Dressing: A much healthier substitute to the traditional creamy dressings, made with healthier fats like canola, grape or olive oil. It also serves a double role as a delicious marinade.
• Hot Sauce: This spicy condiment is packed with flavor, and low in calories; a tiny bit goes a long way. Chili peppers contain capsaicin, a compound that makes peppers hot, helps with congestion, and has antioxidant properties.

It’s summertime! It’s a perfect time to go out, enjoy fresh air, and spend time with family and friends. Summer is filled with social events such as picnics, potlucks, BBQs, carnivals and state fairs with plenty of unhealthy temptation. Traditional summer barbecue foods can definitely compromise the beach body you worked so hard for in the months leading into summer. Try some of these healthy tips for your summer BBQs so you can have fun grilling without the guilt that won’t sacrifice taste or the spirit of the season.

Healthy Summer Food Substitutions

Instead of: The traditional heavy meats high in fat (ribs, hamburgers, etc.)
Try: Lean protein choices such as chicken or shrimp and serve them on skewers as kabobs. They are easy to throw on the grill and are packed with protein and low in calories and fat. Add colorful veggies such as zucchini, bell peppers, and squash to add delicious summer flavors and loads of antioxidants.

Instead of: Macaroni and potato salad
Try: healthier pasta salads that replace mayo with fat free/low-fat yogurt or heart healthy unsaturated fats like olive oil. Toss in some lean protein choices and colorful veggies for a boost of nutrition and flavor.

Instead of: Deep fried onion rings
Try: Coating sliced onions with egg whites and a mixture of grated parmesan cheese, whole-wheat flour, and panko breadcrumbs and bake in a 450 degree oven for about 15 minutes for a crispy, satisfying treat.

Instead of: Ice cream sandwiches, (nearly 500 calorie snack with 60% from saturated fat)
Try: Making your own ice cream sandwiches using lower-fat sorbet. Better yet, skip the cookies and enjoy your sorbet or low-fat yogurt with fresh fruit.

Additional Tips For Enjoying A Healthy Summer:

–          Be mindful of what and how much you are eating. Take breaks to see if you’re still hungry before you go back for another plateful.

–          Get some physical activity while you’re outside. Have fun backyard games with friends and family (don’t forget the sun block!)

–          Avoid the burn. Studies have found that compounds in charred and cooked meats may contain carcinogens, or cancer causing agents. Decrease this risk by marinating food before grilling.

–          Use a smaller plate. Studies have shown that people tend to serve themselves bigger portions when they have a bigger plate. Grab the salad plate to serve yourself to cut calories while maintaining the taste.

Whether you are going to an exotic beach destination, traveling abroad, camping in the great outdoors, road tripping, or taking the family to Disneyland, try not to let this year’s summer vacation be a free pass to indulge in high calorie and fat foods while away from home.  This type of splurge will leave you with an unwanted souvenir around your waist line well after the vacation ends. 

Vacationing and Leaving with Souvenirs, Not Weight Gain

Just as you map out your vacation plans, it is essential to map out your meals as well.  First think about your travel plans.  If you have a long day of traveling ahead, pack healthy snacks to help get you to your destination without having to make an unplanned stop at the vending machine or gas station. 

Snack choices on the road are usually packaged, processed foods that are high in sodium and fat.  Freeways and airports are lined with fast food restaurants, which can easily find a way to pack 700 to 2000+ calories into your meal.    

Here are some tips to incorporate into your trip.  And, hey, who knows… maybe you will save some money for a real souvenir!

1. Do your homework:  Think about the plans you have for the day, bring snacks to help prevent mustering up an enormous appetite.  Plan meal stops on the road using www.healthydiningfinders.com  to find your best options.  Here are some great travel friendly snack ideas. 

• Carrot sticks, celery sticks, cherry tomatoes, red pepper strips
• Baked sweet potato fries/chips
• Edamame
• Homemade trail mix made with high fiber cereal, nuts, dried fruit
• Fruits – apples, bananas, grapes, oranges, peaches, pears
• Peanut butter and celery
• Kashi and Fiber One bars
• Popcorn
• Almonds

2. Pick your pleasure:  Eating traditional foods should definitely be part of your vacation, that is if you enjoy some good Southern Cooking, Kansas City Barbeque, or fresh fish on the beach!  Plan your attack wisely, one approach is to have 2 good sound nutritious meals such as breakfast and lunch and enjoy the local favorite for the 3^rd meal. 

 3. Find your fruits and vegetables:  Identify the closest farmer’s market or grocery store to your destination in hopes to stock up on some healthy foods.  Fresh fruits and vegetables are a nice addition to any meal.  Think of all the calories and fat you will save by pairing your fast food sandwich with carrots and strawberries – replacing the French fries of course. 

In case you are wondering this will save you 130-400 calories every day, which will help prevent ¼-1 pound weight gain over your 7-10 day vacation!

4. Beware of the mini umbrellas:  Fruity poolside cocktails along with other types of alcohol and mixed drinks can provide quite a powerful punch of calories.  Try drinking in moderation and alternating drinks with a glass of water to prevent dehydration!

5. Get a taste of your destination on foot:  Exercise should be your best friend on vacation, especially when enjoying the higher calorie foods outside of your home!  Here are some bonus kcal burning tips!    

• Skip that cab ride!  Take walks around the city, theme park, beaches, etc. every day.
• Bring travel size exercise equipment – jump rope, exercise bands, and of course your tennis shoes.
• Check out the hotel pool.  Treading water, swimming laps, and running in place can burn some extra calories while you are enjoying the weather. 
• Find out if your hotel has an exercise room, fitting in 30 minutes of exercise can really keep your energy level up for the day.
• Do squats, crunches, pushups, wall sits, and other exercises in your hotel room.
• Walk the airport during layovers and skip the moving walk ways.
• Be especially active and food conscious on driving days.  Try jumping jacks or playing a game (some form of physical activity) at each of your pit stops!

Vacations present difficult situations in which eating healthy can be a challenge.  Do your best to plan ahead for healthy meals, snacks and exercise on the road to avoid bringing home anything other the souvenirs you bought.  A good goal for vacation is weight maintenance!  Enjoy!