Nice—here are healthier swaps and tweaks for many classic condiments, plus quick homemade ideas and label-reading tips so you can keep flavor without added sugar, salt, or excess fat.

General tips

• Use small amounts — a little goes a long way (try 1 tsp–1 tbsp depending on condiment).
• Boost flavor with acid (lemon, lime, vinegars), fresh herbs, garlic, mustard, smoked paprika, or hot sauce so you need less sugar/salt.
• Choose whole-food bases (avocado, yogurt, tahini) over highly processed bases.
• For store-bought jars, look for short ingredient lists, low added sugar, no hydrogenated oils, and lower sodium.

Specific condiments and healthier options

Ketchup

• Swap: No-sugar-added or reduced-sugar ketchup; or make quick homemade: canned tomatoes + vinegar + onion powder + a pinch of sweetener (maple or a little stevia) simmered briefly.
• Tip: Use tomato paste + vinegar + paprika + a touch of sweetener for a concentrated dip.

Mayonnaise

• Swap: Avocado mash or mashed silken tofu for sandwiches; Greek yogurt (plain, full-fat or 2%) or a 1:1 mix of yogurt + a little olive oil for dressings.
• Quick homemade healthier mayo: 1 egg yolk, 1 tsp mustard, lemon juice, slowly whisk in olive oil or avocado oil to emulsify (use light olive oil or mix with neutral oil).

Mustard

• Great already—choose Dijon or whole-grain styles (low sugar). Make flavored mustards with honey or herbs if desired.

Barbecue sauce

• Swap: Make your own with canned tomatoes, vinegar, smoked paprika, mustard, and a small amount of maple or molasses to control sugar. Use sriracha + tomato paste for a spicy low-sugar glaze.

Soy sauce / Teriyaki

• Swap: Low-sodium soy sauce or tamari; use coconut aminos (lower sodium and often less processed) for a milder, slightly sweet flavor.
• Tip: Add citrus, fresh ginger, garlic, and a touch of honey instead of a sugary bottled teriyaki.

Ranch and creamy dressings

• Swap: Plain Greek yogurt or blended cottage cheese as base; thin with milk or buttermilk and add herbs (dill, chives), garlic powder, lemon.
• Tip: Avocado + Greek yogurt makes a creamy, nutritious dip.

Vinaigrettes / Salad dressings

• Use a 3:1 or 2:1 oil-to-acid ratio (olive oil + vinegar/lemon) and flavor with mustard, herbs, garlic. Use less oil by adding a spoonful of plain yogurt or mustard to emulsify.

Hot sauce & salsas

• Generally healthy—choose versions without added sugar. Fresh salsas, chimichurri, and hot sauces are low-cal and flavorful.

Honey, maple syrup, jams

• Swap: Use fruit compote (simmer berries until saucy) or mashed fruit on toast; choose jams labeled “no sugar added” or make small-batch with fruit + chia to thicken.
• Tip: Reduce amount — try half the recommended sweetener and add warm spices (cinnamon, vanilla) to boost perceived sweetness.

Pickles & Relish

• Choose naturally fermented pickles/brined vegetables (probiotic benefit) but watch sodium. Rinse quickly to remove excess salt or choose low-sodium versions.

Tartar sauce

• Swap: Greek yogurt + chopped pickles/capers + lemon + dill instead of mayo base.

Salt-heavy condiments (soy sauce, pickles, bottled dressings)

• Reduce use, rinse when possible, and substitute with herbs, citrus, vinegar, or low-sodium versions.

Sweet condiments for spreads (nut butters)

• Choose single-ingredient nut butters (peanuts, almonds) without added sugar or hydrogenated oils. Stir natural separation rather than buying “no-stir” brands with added oils.

Searing/Glazing meats

• Use spice rubs, citrus, mustard, or concentrated reductions (balsamic glaze sparingly) instead of sugary glazes.

Quick homemade recipes (very short)

• Simple yogurt ranch: 1/2 cup plain Greek yogurt + 1 tbsp lemon juice + 1 tsp Dijon + 1 tsp dried dill + salt/pepper to taste.
• Quick salsa: 2 chopped tomatoes + 1/4 onion + jalapeño + cilantro + lime + pinch salt.
• Tomato ketchup-ish: 1 cup tomato sauce + 2 tbsp apple cider vinegar + 1 tbsp maple syrup (or less) + 1 tsp onion powder + pinch salt.

Label reading — what to avoid

• Avoid: High-fructose corn syrup, added sugar near the top of the ingredient list, partially hydrogenated oils, long lists of unrecognizable ingredients.
• Prefer: Short ingredient lists, recognizable foods, “no sugar added” when reducing sugar matters, and “low sodium” if watching salt.

If you want, I can:

• Convert a specific condiment you use often into a lower-sugar/lower-salt recipe.
• Suggest store-bought brands available in the U.S. with healthier profiles.

Which condiments do you use most? I can give tailored swaps or recipes.