Health & Fitness

9 healthy and delicious dips and sauces you can eat even when you're dieting

Yummy condiments without the calories

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Calories and fat lurking in your favourite condiments may be ruining your healthy eating habits. But healthy food does not have to be bland. Here are nine delicious condiments you can use to jazz up your food – guilt-free.


Fresh tomato salsa

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Mix up some chopped fresh tomatoes, onions, lime juice, garlic and jalapeno peppers and you will get a low-calorie and nutrient-rich sauce. Tomatoes contain a wealth of vitamins that are good for your cardiovascular health. According to the American Institute of Cancer Research, tomatoes are also a source of carotenoid, a pigment that has been proven to lower the risk of certain cancers. Onions and garlic also contain healthy sulphur compounds with an abundance of health benefits such as lowering blood pressure and cholesterol levels. Unlike ketchup, homemade salsa does not have high salt and sugar content, making it the perfect substitute.


Low-fat cottage cheese

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The protein-packed cottage cheese contains plenty of essential nutrients your body needs, allowing it to form the basis of any meal. It is not only rich in calcium, which is good for your bones and teeth, it is also jam-packed with other vitamins and minerals. Eat it as a dip or blend it with some low-fat milk and Parmesan cheese for a healthier cream-based pasta sauce.



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If you don’t want unhealthy dressings to sabotage the nutritional value of your salad, try tossing your salad in vinegar instead. In a study published by Harvard School of Public Health, a higher intake of oil and vinegar salad dressings lowered the risk of fatal ischemic heart disease. Vinegar is also believed to increase short-term satiety, keeping your stomachs satisfied for longer periods of time to contribute to lower overall food intake.