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Do you gravitate toward the chips and dip at the appetizer table? If you are a dipper, choose your dip wisely – some dips are healthy while others are calorie and fat laden.

Take only a little of...

  • Store-bought spinach dip. Don't let the spinach fool you; this dip is traditionally made with loads of mayonnaise. 2 tablespoons has 80 calories and 7 g fat!

  • Spinach artichoke dip. Again, this dip drowns its poor veggies in mayo and cheese. 2 tablespoons has 100 calories and 9 g fat!

  • Ranch dip. We all know ranch dressing isn't the healthiest choice, the same goes for ranch dip. 2 tablespoons has 120 calories and 12 g fat!

  • Chili cheese dip. Tasty, I'm sure, but nutritious it's not! 2 tablespoons has 90 calories and 6 g fat.

(Tip continues below)

You're better off with...
  • Almost any dip can be modified! Choose dips made with lower-fat mayonnaise, sour cream and cream cheese. Or substitute non-fat plain yogurt.

  • Boost the nutrition of dips by pureeing silken tofu and using it in place of mayo or sour cream. Believe me, no one will know!

  • Bulk up dips by adding veggies such as spinach, shredded carrots, chopped bell peppers or shredded cabbage.

  • Choose bean dips or hummus – they offer filling protein and fiber.

  • Salsa, salsa, salsa! Salsa is always a dipping do! Mix it up and try tomato salsa, fruit salsa or cucumber salsa.

  • Choose the right utensil. Just as the dip itself can be high in fat, so can the dipping utensil. Veggies make the perfect vehicle for dips but you can also try baked pita chips, high fiber crackers or baked tortilla chips.

  • Be portion-savvy. If dips are a snack or appetizer, portion some on your plate instead of standing around the dip bowl.

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