Healthy dips

Dips are a popular item to serve at meals and parties, whether you buy them pre-made or make your own. Here are some tips to help you choose the healthiest dips.

Sour cream based dips have no nutrients and can be high in fat and calories. Even though many consider sour cream a dairy food, it doesn't contain any calcium like milk products. You can make your own dips similar to sour cream dips using either plain yogurt or plain Greek yogurt. Mix with your choice of seasonings or use one of the seasoning packets to make your own dip. Just replace the same amount of sour cream with the plain yogurt or plain Greek yogurt. Yogurt has calcium, vitamin D, potassium, protein, and other nutrients that sour cream based dips don't have.

Ranch dressing is a popular choice for dipping vegetables, but contains very few nutrients and is higher in fat and calories. This is one way to help children eat more vegetables, but can also disguise the actual taste so they won't learn to enjoy the taste of the vegetables. Ranch dressing should be given in limited amounts to children to help them enjoy vegetables without it.

Guacamole is easy to make and can be a healthy choice depending on what ingredients you add. Choose avocados that yield slightly to pressure, not too soft, not too tough. You can add whatever other spices (garlic, salt, etc) and vegetables you choose (onions, tomatoes, etc). Lime juice and cilantro are also good additions. You can also take the easy route and use one of the pre-made guacamole spice mixes. Avoid adding any sour cream or mayonnaise because that ups the fat and calories. Avocados are higher in heart-healthy fats than other vegetables so try to only eat a moderate amount. They are also high in potassium and other nutrients. If you buy guacamole at the store, make sure to read the ingredient list. If the first ingredient isn't avocados or if it's really far down the list, you aren't getting true guacamole. You are probably getting a sour cream based dip with just a little guacamole flavoring.

Salsa can also be a healthy dip. You can make your own salsa using whatever vegetables you desire (tomatoes, peppers, onions) and seasonings (lime juice, cilantro, garlic, etc). If you buy salsa, you have to read the labels because most canned salsa has added sugar. Fresh salsa typically doesn't have added sugar. If you are going to can your own salsa, make sure you follow a research-based recipe or use one of the salsa seasoning packets and follow the recipe.

Hummus is a healthy dip made from chickpeas (garbanzo beans), tahini (sesame seed paste), oil, and seasonings. You can buy it pre-made or make your own if you can find tahini locally. There are many different flavors available. Hummus has protein and some fiber but is low in fat and calories.

Peanut butter, almond butter, or any of the other nut butters can also serve as a dip for some fruits and vegetables. Read the ingredient list and try to get natural peanut or nut butter. The only ingredients should be the nut (peanuts, almonds, etc) and maybe some salt or some type of oil. Watch for added sugar, corn syrup, or other ingredients. Peanut and other nut butters work best with celery or apples.

Dips made with lots of cheese should be limited because they tend to be higher in calories or fat. Pre-packaged bean dips are ok sometimes and can provide us with some protein and a little fiber, but can also be high in sodium. Limit those as well.

What you serve with your dip also makes a difference. Limit chips, try whole grain crackers in moderate amounts, and eat more raw vegetables or fruits.