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KIWI magazine

condimentsFrom high fructose corn syrup to artificial colorings to GMOs, the condiments your kids love can come packed with a lot of unwanted extras. Luckily, the number of healthy options is on the rise. “Condiments really have gotten a cleanup in the last few years,” says Kate Geagan, RD, a member of KIWI’s advisory board, who offers these label-reading tips:

Ketchup

“Foods that are on your child’s plate every day are the ones that I’m most concerned about,” says Geagan of this kid favorite. Many big-name brands contain unhealthy ingredients like HFCS. One to try instead: Sir Kensington’s Ketchup ($7, amazon.com), which is not only free of HFCS but also non-GMO-certified and much lower in sugar and salt than other brands.

Mayonnaise

Flip that jar around and you’re likely to see soybean oil as a top ingredient. The problem? “Conventional soybean oil is the cheapest of the cheap when it comes to oils,” says Geagan. “It’s highly processed and usually contains GMOs.” Instead, look for a product made with expeller-pressed canola or olive oil because that extraction method helps the mayo retain healthy monounsaturated fats. One we like: 365 Everyday Value Organic Mayonnaise ($4, Whole Foods).

Mustard

This is a fairly healthy condiment option, says Geagan, as it tends to be lower in calories and sugar than the others. But honey mustard is where you can get into trouble because it’s often sweetened with HFCS, not actual honey. Geagan suggests looking for an organic version with a short ingredient list. Our pick: Annie’s Organic Honey Mustard ($5, vine.com), which is made with organic honey and has only 2 grams of sugar per serving.

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