Simple food swaps to help you lose weight

If you’re looking to shed some extra pounds, one of the keys may be in what you put on your food rather than the main dish itself.

“Many people think you must make major changes to shed pounds,” says Madhu Jain, a registered dietitian at Advocate Good Shepherd Hospital in Barrington, Ill. “Sustainable weight loss is all about small modifications that can become habits over time.”

Jain says an easy way to cut calories is to swap calories and sodium-laden condiments like ketchup and ranch dressing for healthier, flavorful alternatives. Here are six condiments that will keep your taste buds happy without the added fat, calories or sugar:

1. Salsa: Low in calories and high in flavor, salsa is a healthy way to jazz up almost any protein.
2. Plain Greek yogurt: Loaded with protein, Greek yogurt is a great substitute for sour cream on baked potatoes and in turkey chili.
3. Hot sauce: Bring the heat to eggs, tacos or any food that needs a little kick. It could naturally prevent overeating.
4. Mustard: Replace mayonnaise and other high-calorie sauces with this tangy topping.
5. Stevia: If you can handle the taste, use this natural leaf extract to add sweetness to your coffee, oatmeal or smoothies without sugar.
6. Salad dressing: Make your own dressing with olive oil, lemon juice or vinegar and a little honey.

“While changing your preferred condiments isn’t the only answer, increasing the flavor in your foods will help decrease cravings and can keep you on track to meet your weight loss goals,” Jain says.

Should you be watching your weight? Take a quick, free assessment to learn more about your healthy weight range by clicking here.