People ask me all the time what they should be eating, and a lot of the time the answer isn't about the chicken or the eggs. It's about what you put on them. Condiments can quietly add a surprising amount of sugar to an otherwise good meal, or they can add flavor, healthy fats and antioxidants. Same plate, very different result.
Sure, there are a few others that could make this list, but here are my top 6 picks for the healthiest condiments for a lean, healthy body.
1. Mustard
That's right, mustard is one of the healthiest condiments around. First, it has no added sugar. Mustard seed itself is a source of antioxidants, and most yellow mustards also contain turmeric and paprika, two antioxidant-rich spices. Lots of flavor, almost no calories. Hard to beat.
2. Guacamole
I know, I know. When do I ever stop talking about avocados and guacamole? Sorry, it's one of my favorite foods, and I eat avocado or guac just about every single day. Quick recap on why it's so good for you: lots of healthy fats that help keep you full, plenty of fiber, and a good dose of vitamins, minerals and antioxidants.
And creamy guac just makes everything taste better. I put it on eggs, on burgers, on chicken or fish, or just eat it with veggie sticks. If you buy it pre-made, check the label. Look for a short ingredient list that is mostly avocado, with no added sugar or a bunch of oils and fillers. Honestly though, fresh guac is so simple and fast to make that I rarely see a reason to buy it.
3. Salsa
Ketchup is loaded with added sugar. Salsa, on the other hand, almost never has added sugar if you pick a good brand. It's mostly just vegetables, so it's hard to go wrong. I like it on my morning eggs for some variety, and I like to mix salsa half and half with guac for a delicious party dip.
If you're a ketchup lover trying to cut back on sugar, give salsa a shot. Trust me, salsa on a burger is just as good as ketchup on a burger.
The one catch is the chips. Most corn chips are fried and very easy to overeat, and a "small handful" turns into half the bag before you know it. Keep the portion small, or better yet, scoop your salsa with veggies like peppers, cucumbers or celery.
4. Hummus
Hummus is mostly chickpeas, tahini, garlic, lemon and olive oil, which makes it one of the healthiest condiments, and a great snack all by itself. When I buy it, I look for brands made with olive oil and a short, simple ingredient list. If you're a label reader, they're easy to find.
One of my favorite snacks is just veggie sticks with hummus. It's also a great spread on sandwiches or on top of meat dishes.
5. Pesto
Pesto is usually a blend of garlic, pine nuts, basil, olive oil and grated cheese. It's a great source of healthy fats and antioxidants, mostly from the garlic and basil, and to some extent from the pine nuts and olive oil too. Pesto goes great on sandwiches and meat dishes, and, surprisingly, even on eggs. Try it once.
6. Hot Sauce
Hot sauce is actually fairly healthy. Most hot sauces don't have added sugar, and hot peppers are good for you. The capsaicin in them may even give a small, temporary bump in metabolism. Don't expect miracles, but it's a nice bonus. The only real drawback is that hot sauce can be fairly high in sodium. Unless you're drowning every meal in it, though, that's not something most people need to worry about.
A Quick Label-Reading Rule
Whatever you're buying, flip the jar around. Watch for added sugar, look for a short ingredient list you recognize, and favor products made with olive oil or avocado oil over a long list of seed oils and additives. Small swaps like these add up over hundreds of meals.
Small Changes, Big Results
You don't have to overhaul your whole diet to see progress. Swapping a sugary sauce for one of these six is an easy win that most people can stick with, and sticking with it is what actually gets results.
At Icon Performance, nutrition is part of the plan, not an afterthought. Our Task-Oriented Nutrition program builds simple, practical eating habits around your goals and your training, whether that's performance, fat loss or just feeling better. If you're in the Birmingham area and want some help, reach out. I'd be glad to help you get started.
