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Tahini -

Try replacement tahini, a Middle Eastern condiment made from toasted ground hulled sesame. Although it's high in fat, it's good unsaturated fat.

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Hummus -

If you're considering replacing honey mustard in a spread for sandwiches, then hummus might be a good option.

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Oyster sauce -

Danielle Flug Capalino, a registered dietitian in New York City, says “oyster sauce, another staple Chinese flavor, is also sweet but has half the sugar as hoisin sauce.”

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Olive oil -

Even though mayo is not healthy in general, you can make it healthier by ensuring it's made with olive oil and not soybean oil.

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Ketchup -

This one is a nightmare for your health. It's essentially just sugar. According to Monica Auslander, a registered dietitian and founder of Essence Nutrition, one teaspoon is the equivalent of eating a sugar packet.

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Tomato relish -

Try tomato relish instead. It's actually super easy to make, and you can buy it, too. It's usually a lot lower in sugar.

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Hot sauce -

Hot sauces can be packed with salt. That's fine if you're only having a teaspoon, but are you?

Why not ad chili flakes to your food to make it spicier? This can be done afterward. You can also add real chili pepper.

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Honey mustard -

Mustard and honey means a lot of salt and a lot of sugar. Indeed, honey is mostly sugar.

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Fat-free dressing -

These kinds of dressings usually fool people by being deceptively sweet. “Most fat-free salad dressings are simply loaded with extra sugar,” states Mashru.

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Greek yogurt -

Full-fat Greek yogurt should do the trick as a replacement. It's creamy, full of healthy fat, and low in sugar (usually).

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Hoisin sauce -

The Chinese version of American BBQ sauce is sweet and salty, but it's a sugar bomb.

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Mayonnaise -

“With processed refined soybean oil as the main ingredient in most mayo’s, there’s nothing healthy about mayonnaise,” says registered dietitian Asvini Mashru of Wellness Nutrition Concepts.

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Ranch dressing -

“Salads are healthy, so we are quick to ignore the nutritional value of the dressing we drizzle over them,” says Capalino.

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Coconut amino acids -

Coconut amino acids is a healthier alternative to soy sauce. It's a salty, savory seasoning sauce made from the fermented sap of coconut palm and sea salt.

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Duck sauce -

There's often nothing really off about the sauce you pour over your duck: it's usually made primarily with apricots. However, “it’s pretty easy to create your version without the sugar,” says Amy Isabella Chalker, a registered dietitian nutritionist in Santa Barbara, California.

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Try a rub instead -

Try making a rub by looking up one of the many recipes online. This way you can keep an eye on what's going into your food. Chalker recommends Memphis-style rubs.

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Blue cheese sauce -

On meat or healthy salads, it's not very useful to add spoons of unwanted fat and salt when we can choose a healthier alternative.

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Sour cream -

“Avoid the artery-clogging version of saturated fat by swapping it out for Greek yogurt,” says Tody Amidor, a registered dietitian and author of 'The Greek Yogurt Kitchen.'

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Guacamole -

Avocados can be turned into guacamole so quickly that it should really be a crime! It's creamy and nutritious in the right way.

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Chocolate syrup -

No matter how dark the chocolate is in chocolate syrup, it will be pumped full of sugar. Usually it's made mostly with high fructose corn syrup. You're best off avoiding it (or at least treat yourself on occasion rather than daily).

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70% chocolate -

Edwina Clark, a registered dietitian and head of Nutrition and Wellness at Yummly, says: "If you’re desperate for chocolate, skip the imposters." Clark recommends 70% chocolate.

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Queso -

As dips go, this one is definitely on the unhealthy side. It's full of sugar, salt, and unsaturated fats.

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Meat-based gravy -

Heather D’Eliso Gordon, a Kaiser Permanente registered dietitian, says it’s high in "saturated fat, cholesterol, and refined carbs.” 

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The real thing -

There's a strong saltiness to feta cheese, but if it's taken away (for the most part) by soaking it. You can then crumble it on the nachos.

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Gravy alternative -

There is a whole world of different gravy mixes out there, and they can be made using fresh vegetarian ingredients, too.

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BBQ sauce -

Your heart will thank you for cutting out the salt found in BBQ sauce.

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Soy sauce -

It's very easy to go overboard on soy sauce. According to Auslander, the salt and sugar density in it drives our taste buds crazy.

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Healthy alternative -

Susan Albers, a clinical psychologist at Cleveland Clinic, a New York Times best-selling author, and a leading food and nutrition expert, advises replacing it with Greek yogurt, white vinegar, fresh lemon, garlic, salt, and pepper mix.

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Chutney -

Chalker recommends making “a chutney-like mix of apricot, vinegar, spices, ginger, and a bit of raw unfiltered honey" for a "healthier version with even more freshness and flavor.”

Sources: (The Healthy)

See also: What happens to your body when you eat junk food

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