Chutneys are made from antioxidant-packed fruits like apricots and cranberries, hummus offers low-fat protein and fiber, and mustard contains immune-boosting zeaxanthin. "However, try to limit yourself to just a tablespoon or two of each of these, since they do still have calories," says Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006).
As for ketchup, we had high hopes during that whole "it's a vegetable" debate back in the '80s, but "unfortunately, while it does contain lycopene, ketchup isn't the best source, since it's also full of sugar," says Lisa Young, RD, PhD, author of The Portion Teller (Doubleday Books, 2005).
A healthier source? Salsa.