From creamy to vegie or legume-based, we’re spoiled for choice when it comes to dips to serve with our nibbles. Healthy Food Guide digs in to which are the best choices this summer.
When it comes to entertaining, dips are a crowd-pleasing choice. While they’re delicious and convenient, not all dips are created equal. Here’s a guide to help you choose the healthiest options and avoid potential pitfalls when serving dips at your next gathering.
What to look for in a healthy dip:
Check the contents. Look for dips with a short and recognisable ingredients list. Avoid those with excessive additives, preservatives and artificial ingredients.
Wholesome
Opt for dips crafted from wholefood ingredients such as avocado, lentils, chickpeas or plain yoghurt, or vegetables such as beetroot or sweet potato. These choices are typically healthier, especially if they comprise 50 per cent or more of these natural components. However, look out for added vegetable oils and sugars.
Sodium
High sodium content can be a concern in many ready-made dips. Whenever possible, opt for dips labelled as reduced-salt, or choose options with lower sodium content to help support heart health.
Healthy fats
Dips that include ingredients such as mayonnaise, sour cream, cream cheese or processed vegetable oils tend to be higher in saturated fats, which can raise cholesterol levels. It’s best to enjoy these in moderation. Opt for dips with heart-healthy fats like olive oil or avocado, and be mindful of added creams, which are commonly included in these kind of products.
Portion control
Even with healthier dips, portion sizes matter. Fill your platter with plenty of cut-up fresh vegetables and make that your focus.
Shop like a dietitian
What to look for on the label:
➜ Kilojoules: Less than 1000kJ per 100g
➜ Fat: Less than 10g fat per 100g
➜ Saturated fat: Less than 3g per 100g
➜ Sodium: Less than 400mg per 100g
For more advice on dips, we recommend: Five instant healthy dips or How to choose dips
www.healthyfood.com
