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All toppings and condiments should be eaten or used in moderate to limited amounts.

Food for thought...

  1. Do you check the ingredients in your condiments and toppings before buying them?
  2. When adding toppings or using a condiment, do you consider the amount of sugar or fat it contains?

The “No-No’s”: What should you steer clear of when it comes to toppings and condiments?

  • Avoid items with moderate to high amounts of sugar.
  • Avoid items containing artificial sweeteners and high fructose corn syrup (HFCS).
  • Avoid items that are highly processed.
  • Avoid items containing hydrogenated oils or trans fats.
  • Avoid items containing artificial ingredients, coloring and dyes.
  • Avoid items with a long list of unfamiliar ingredients.
  • Avoid using mayonnaise.
  • Avoid pre-made dips and spreads, especially creamy ones.

Some things to look for when checking topping and condiment labels and ingredients

  • FfL-friendly ingredients
  • Limited amounts of sugars

Some of our favorite FfL-friendly toppings and condiments for you to try


  • Berries, especially strawberries and blueberries
  • Red onion
  • Tomatoes
  • Sliced avocado
  • Bell peppers
  • Leafy greens
  • Fresh guacamole
    • avocado, lime juice, cilantro, jalapeño and salt to taste
  • Fresh pico de gallo
    • simply fruits and vegetables
  • Salsa
    • vegetables, fruit, apple cider vinegar, spices and herbs
  • Tapenade
    • olives and their oils, capers, garlic and anchovies. Don’t fret… you won’t even taste them!
  • Hummus (with no additives)
    • chick peas or beans, tahini (sesame seed paste), water, lemon juice, garlic, spices, herbs and salt 
  • Pickles and relish
    • cucumbers, water, salt, spices, apple cider vinegar and limited amounts of sugar
  • Peppers: roasted red peppers, banana peppers, pepperoncini
    • If they’re canned, make sure they’re canned in water, not oil.
  • Dark mini chocolate chips
    • cacao beans, cocoa powder, mass or liquor, cocoa butter (no other fats), vanilla and less than 10 grams of sugar
  • Cacao nibs


  • Cocktail sauce
    • tomato paste, vinegar, horseradish, water, sea salt, lemon or lime juice, herbs and spices and limited sugar
  • Honey Mustard
    • spicy or brown mustard, honey, apple cider vinegar, salt, pepper and a minimal amount of EVOO
  • Grainy mustard
  • Ketchup
    • tomatoes, tomato paste, vinegar, herbs, spices, salt and a small amount of sugar or honey
  • Cranberry sauce
    • made with FfL friendly ingredients
  • BBQ sauce
    • tomatoes, mustard, vinegar, herbs, spices, salt, vegetables and a small amount of honey or molasses
  • Plain Greek yogurt
  • Tabasco sauce
  • Hot sauce (unsweetened)
    • peppers, vinegar, salt, spices, fruit and vegetables

Jelly, jam and apple butter

  • Locally made or homemade jelly and jam
    • the fruit itself, fruit pectin, limited amounts of sugar or honey (the fruit should always be listed as the first ingredient)
  • Locally made or homemade Compote
    •  the fruit itself, limited amounts of sugar or honey and lemon juice
  • Unsweetened apple butter
    • apples and apple cider only

Homemade dips

  • A combination of Greek yogurt, herbs and spices
    • parsley, salt, dill, garlic and the juice from half a lemon

Where to find your toppings and condiments

  • Many of these can be made from scratch. Whenever possible, make your own! Make a large batch and keep some in your fridge or freezer.
  • Make your own or purchase locally made jelly and jam made with FfL-friendly ingredients.
  • Always check the ingredients when choosing toppings and condiments, especially when purchasing store-bought.

FULLfood facts and fun

  • Be aware… you can drastically increase your fat, sugar and calorie intake if you don’t choose toppings and condiments wisely and watch your portions.
    • sriracha lovers, we hate to break it to you, but this sneaky sauce is actually filled with a ton of sugar.

Substitutions that are considered FULLfoods

  • Plain Greek yogurt rather than mayonnaise or sour cream
    • Across the board, we substitute Greek yogurt in any recipe that calls for mayo or sour cream. We use a 1:1 ratio when substituting.
  • Consider salsa, hot sauce, avocados or veggies to top a baked potato rather than using cheese, sour cream or butter.
  • Consider topping your salads and sandwiches with some of the items listed above rather than using heavy dressings or mayonnaise.
    • Rather than using a sugary dressing, we almost always add a small amount of fruit to our side salads (diced apples or berries are our favorite).
  • Boiled down berries, such as our Blueberry Compote recipe, is a great substitute for sugary jellies and jams.

Tips and preparation

  • Whenever possible, make homemade condiments and toppings rather than using store-bought.
  • Cranberry Sauce is a great topping for sandwiches, pork, chicken and turkey.

Tips when eating out

  • Always ask for toppings and condiments on the side so you can control how much is used.

Action Steps

  1. Check all the condiments in your kitchen and eliminate any condiments with “no-no” ingredients. Replace them with acceptable items.
  2. Be adventurous! Make a meal or side dish and add a topping from the list above that you typically would not have used on it.
  3. Try making your own condiment, such as Honey Mustard.