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“With processed refined soybean oil as the main ingredient in most mayo’s, there’s nothing healthy about mayonnaise,” says registered dietitian Asvini Mashru, RD, of Wellness Nutrition Concepts in Malvern, Pennsylvania. “Tartar sauce has the same issues as mayo. If you can find a mayo made with 100 percent olive oil instead of soybean oil, this would actually be a healthy choice.” Or make your own mayonnaise for a healthier option. (Here’s another healthier version of mayo.)
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Piping hot French fries with a side of ketchup (here’s the difference between regular ketchup and fancy ketchup) is an American favorite side but even if the fries are baked and not fried, dipping them in ketchup isn’t the healthiest way to go. According to Monica Auslander, a registered dietitian and founder of Essence Nutrition, one teaspoon is the equivalent of eating a sugar packet. “It’s deceiving because it has no fat, so people think they can enjoy freely. Unfortunately, we now know that sugar is for more insidious than fat.” Her recipe for healthier ketchup includes: a jar of organic, unsweetened tomato paste and add a teaspoon of onion powder, 1/2 teaspoon of turmeric, 1/2 teaspoon of paprika, 1 teaspoon Himalayan salt, 1/4 cup apple cider vinegar, and 1/4 cup water. Short on time? Here are some healthy ketchup alternatives that you can buy. (Did you know you can clean with ketchup, too?)
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When mustard met honey, it wasn’t a good thing for our waistline. Although mustard isn’t salt-free, it’s almost calorie-free but when honey is added to mustard it becomes as sugar-laden as ketchup. Mashru says to stick with plain mustard with no added sugar (try this healthier version of mustard). A healthier and tasty option for sammies is pesto and hummus. Just make sure the humus is made with olive oil and not soybean or canola oil. These are clear signs you’re eating too much sugar.