If you like mayonnaise…Africa Studio/Shutterstock
Mayo got a bad rap when fat became the evil nutrient du jour, but a healthier version of mayo is always a good idea. Avocado oil-based mayonnaise boosts your monounsaturated fat intake, while increasing the flavor of your sandwiches, according to dietitian Katie Pfeffer-Scanlan. Try an avocado oil-based mayo like the one by Chosen Foods, which also comes in Black Garlic, Harissa, and Wasabi. Dietitian Lauren O’Connor of Nutri-Saavy loves Veganaise, a vegan mayo alternative. It comes in reduced fat, soy-free, grapeseed oil, original vegan, and organic. Fabanaise from Sir Kensington’s is the vegan mayo that dietitian Tracee Brenner prefers. You can also just skip the mayo and try one of these smart swaps, from dietitian Lauren Harris-Pincus: She loves replacing mayo in tuna salad with either plain Greek yogurt or guacamole. “Each provides moisture, with the yogurt adding a touch of protein and calcium, and the guacamole providing heart-healthy fat and fiber,” she says. Here’s another idea from dietitian Lindsey Pine: “Replace mayo on sandwiches with hummus. “The hummus adds great flavor, plus fiber, protein and a ton of vitamins and minerals,” she says.
If you like ketchup…Sumate Gulabutdee/Shutterstock
Trader Joe’s saves the day again with their organic tomato ketchup, allowing you to indulge in the most popular tomato-based condiment without high-fructose corn syrup or a massive sugar load (it has only 2 grams of sugar per tablespoon). Better still, WaldenFarms ketchup has zero sugar, fat, or calories, with the primary ingredients being tomato paste and vinegar. Annie’s also sells an organic ketchup with just 4 grams of sugar per tablespoon, and only ingredients you can pronounce! Looking for a quick homemade ketchup? We have you covered.