ADD FLAVOR, NOT FAT

By definition, a condiment is "a substance to flavor or complement a food." These condiments can easily make or break a menu from a health or a taste standpoint. Therefore, we want our condiments to complement, not detract from the overall value of the dish. Americans, who often think more is better, have a tendency to smother a dish in ketchup, mayo, or sauce thereby adding too much fat, sugar, or salt to an otherwise healthy meal.

There are hundreds of condiments that can add flavor, spice and texture to your food, even in small doses. As Americans' taste for ethnic dishes becomes more sophisticated, stores are stocking more than the standard mustard and ketchup. Asian, Indian, Italian, Thai and Latin-inspired condiments are healthy, generally speaking.

In general, mustards, hot sauces, salsa, wasabi and horseradish add lots of flavor without much added sugar, fat or salt. The products that pack the most added calories are creamy condiments like mayonnaise-based sauces and tartar sauce. Look for low fat versions of these. Barbeque and tomato sauces add taste with only a minor health consideration. Soy sauce is high in sodium so opt for lower sodium versions or use tamari sauce instead.

The Best Picks

• Newman's Own Steak Sauce
• Chi Chi's Fiesta Salsa
• Old El Paso Taco Sauce
• La Victoria's Thick 'n Chunky Salsa
• Ortega Salsa and Taco Sauce
• Tostito's Salsa Con Queso
• Annie's Natural Mustards (all)
• Hellmann's Dijonnaise Creamy Mustard
• Grey Poupon Dijon Mustard
• Guiden's Spicy Brown Mustard
• Mrs. Renfro's Black Bean Salsa
• Bull's Eye Barbeque Sauce
• Emeril's Kick It Up Red Pepper Sauce
• Cocktail Sauce (all)
• Worcestershire Sauce
• Kraft Miracle Whip Light
• Old El Paso Salsa
• French's Spicy Brown Mustard
• Reese Prepared Horseradish
• Tabasco Sauce
• Vlasic Sweet Relish