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Healthy Spread Options

We often look to spreads to jazz up any sandwich, toast or cracker, but many can pack on the calories and fat in only one tiny tablespoon and have little to no nutritional value. Not to mention the preservatives, colourings and artificial ingredients that some possess. However, there are options that can make your meal delicious and still be nutritious. Here are some of the great spreads you can make or buy and what to look for on the label to differentiate the good, the bad and the ugly.

Jam: There are many jams on the market, but try to look at the ingredients when choosing your jam. The first ingredient should ideally be fruit (not sugar). There are some jams on the market (eg. Monde Naturel, Crofter’s organic jams) that do not contain added sugar but use the fruit juice to sweeten, which is even better. Be mindful of how much you are using though. Jam can contain as much as 50 kcal per Tbsp. Artificially sweetened jam can contain less calories 10 kcal per Tbsp and may be a better choice for diabetics for blood sugar control.

Hummus: This is a fantastic spread for sandwiches, pitas, and veggies. It is mostly chickpeas, lemon juice, oil, spices, garlic and sometimes tahini. Again be aware of serving size for store bought humus. Generally hummus is around 25 kcal per Tbsp and is full of fiber, protein, healthy fats and flavour.Try making this spread at home with a food processor using a can of chickpeas, 1 Tbsp tahini or peanut butter, 2 cloves garlic minced, 1-2 tsp cumin, 3 Tbsp water and lemon juice each (or add until smooth). Making it yourself controls the fat.

Guacamole: Pay close attention to how much avocado they actually put in. Some contain a lot of mayonnaise and very little avocado. While avocados are high in fat, they are full of the healthier fats. Just be aware of portion size, one whole avocado can be as much as 30 g of fat. Make it at home for better quality (2-3 avocados, juice of whole lemon, 1 diced tomato, ¼ cup finely chopped red onion, salt to taste).

Nut butters: These types of spreads are popular amongst all ages and can be a very nutritious source of protein and healthy fats. There are many different types including peanut butter, almond butter, cashew butter, mixed nut and hazelnut butter. Peanut butter tends to be the least expensive. Be sure to look at the label, and make sure that the only ingredients are nuts (and maybe salt). Be aware of portion size for this one too. While they are full of healthy fats, 1 tbsp can pack as much as 100 kcal.

Salsa: Why not spread some salsa on that cracker? Salsa is a great source of lycopene and vitamin C from all the tomatoes, and is low in calories being only 50 kcal per ½ cup and 0 g of fat.

Mustard: Mustard is a great spread for sandwiches because it can add so much flavour but very little calories (~0-5 kcal per tbsp). Look for mustards that do not contain extra sugar. Many of the yellow mustards used for hot dogs have more sugar and food colourings added.

Pesto: Pesto is a delicious addition to a chicken and roasted vegetable salad. It is full of healthy fats that are good for the heart. Again be aware of serving size, 1 Tbsp of this spread is ~25-30 kcal. It is a great alternative to butter, margarine and mayonnaise.

Seed Butters: Tahini, Pumpkin, Sunflower seed butters are all great choices for spreads that contain, healthy fats and protein. Tahini is made from sesame seeds which contain calcium (~100 mg per 3 Tbsp), pumpkin seeds are good for magnesium, iron and zinc and sunflower seeds are excellent sources of vitamin E, thiamin (B vitamin) and magnesium.

Ricotta: This low fat cheese is only 7-10% milk fat compared to other cheeses like cheddar which is ~30% milk fat. It is easy to spread and if you add some herbs and minced garlic, it can make a very flavourful and nutritious addition to your cracker.

Spreads to Skip:

Cream Cheese: This is largely full of saturated fat, carbohydrate and artificial flavourings, and low in nutrients. Not a good choice for a spread.

Cheese Whiz: This spread is full of artificial flavours and ingredients and is ~45 kcal per tbsp and 3.5 g of fat.

Nutella: This spread is delicious but should be used only on occasion as it is high in calories (100 kcal) and fat (5.5g), and contains a decent helping of sugar (10 g) per Tbsp.

Mayonnaise: This spread is not ideal as it is high in calories (100 kcal/tbsp), high in fat (11g/tbsp) and saturated fat (2g/tbsp). Just one tbsp of this spread is equal to 28 minutes of running!

Bottom line: Look at your labels. Spreads can be a great addition to your meal if the ingredients include healthy fats and spices, and is low in sugar. Be mindful of your portions and take a look at how much is in a serving. Lastly, make your own spreads to cut the calories!

By Sinead Feeney, RD (2007)