“We eat with our eyes,” says University of Arkansas dietetics professor Marjorie Fitch-Hilgenberg, noting that colorful condiments enhance not only the visual appeal of our food, but can significantly boost its nutritional value. The trick is to think outside the box, or in this case the bottle or jar, beyond ketchup, mustard and mayonnaise.

Fitch-Hilgenberg uses the term condiment broadly to include seasonings, sauces, dressings and a variety of garnishes. She encourages us to be adventurous in the kitchen and to experiment freely with our favorite healthy spreads and toppings. Why not use spicy salsa, sweet chutney or a yogurt mustard blend on a smoked turkey breast sandwich to add interest, texture and flavor? With so many natural and healthy condiments to choose from these days, we can turn any meal from blah to ah without adding unwanted fats, sugars or excess sodium.

Source: University of Arkansas-Fayetteville, 2007