Ketchup
The good news—One tablespoon of Heinz ketchup has just 15 calories and no fat. Tomatoes contain Vitamin C, folate, and potassium, so there's some benefit to adding a taste to your hamburger and hotdog buns.
The bad news—Ketchup has lots of sodium. That same tablespoon also contains about 8% of the recommended daily limit, 190 milligrams. It also contains high-fructose corn syrup (HFCS). Studies are conflicting concerning the negatives of consuming HFCS, but regardless, if you're trying to watch your sugar intake, you'll want to limit the amount of ketchup you top your buns with.
Alternative suggestion—If one of your hobbies is cooking, you might want to consider making your own ketchup. You can prepare ketchup fairly easily in your own kitchen, and control the amount of sugars and salt. Also, consider using salsa instead. Salsa is another condiment that's easy to prepare yourself, but if you don't have a passion for cooking, buy the refrigerated salsa. (The jarred salsa has more sodium and preservatives—exactly what you're trying to avoid by choosing salsa.) And by opting for salsa over ketchup, you'll also be adding more veggies to your meal!
Mayonnaise
The good news—It's hard to cut through mayonnaise's bad reputation but there are some benefits to this condiment. It mainly consists of eggs and oil—good sources for alpha-linolenic acid, an omega-3 fatty acid that appears to promote cardiovascular health. Surprisingly, mayonnaise is also low in cholesterol—about 5 grams per tablespoon in the full fat version. If you buy mayonnaise made with canola oil, there is no cholesterol, and as an added bonus, it also provides 6 grams of calcium and 6% of the daily value of Vitamin E.
The bad news—One word, fat. In one tablespoon you can expect about 90 calories and 10 grams of fat. Sodium content should also be watched. Look for a variety with reduced sodium and lowered fat.
Alternative suggestion—If you're looking for a creamy texture, there are a few alternatives you can consider. One would be to mash up an avocado, or look for organic guacamole. Yes, there is still a high-fat content to consider, but, unlike mayonnaise, guacamole contains heart-healthy fat. Hummus is another alternative. There are numerous flavors you can choose from too. Try garlic hummus or kalamata olive—both will add a flavor boost and that creamy texture you're looking for.
Mustard
The good news—Mustard is the healthiest condiment choice! Both yellow mustard (the healthier choice) and Dijon contain mustard seeds, which are full of selenium, a nutrient thought to protect against some cancers. Mustard seeds are also good sources of iron, calcium, zinc, manganese, magnesium, protein, niacin, and even fiber. Yellow mustard also contains turmeric, a spice recently receiving attention for its anti-inflammatory properties.
The bad news—Dijon has lots of sodium—360 mg per tablespoon. Yellow has about 165 mg.
Alternative suggestion—Mustard is healthy! There's no need to seek an alternative.
Relish
The good news—Pickle relish is low in calories, and lower in sodium that you might think.
The bad news—Some brands contain sodium benzoate, which some people are allergic to. Read the labels and try to select organic brands, if available.
Alternative suggestion—Once again, you can easily make your own pickle relish. Add some onions and peppers into your recipe and reap the added benefits. Also, slicing up pickles—sweet or dill—is another alternative. Or, you could avoid everything pickled, and reach for fresh produce instead.
