Food “Holidays”?

By Dr. Madelyn Fernstrom

It brought a smile to my face when I learned that another “food holiday” occurs in the same month as Nutrition Month (March). That’s right – I’m talking about National Chip and Dip Day – Friday, March 23! 

Who doesn’t love a salty, crunchy snack? And while mounds of fried chips and cheese and sour-cream-based sauces might come to mind to “celebrate,” I’d like to suggest a few healthier ways you might indulge in the American favorite of “chips and dip.”

First, the chips. If you find it tough to limit your intake to a single serving of regular chips (corn, potato, or any other kind), then swap for baked chips or popchips as a tasty replacement. You won’t compromise taste and flavor with the drop in oil, but can indulge in more chips for the same calories (about 10 with full-fat, compared to about 16 with lower-fat alternatives). That’s a huge plus for real-life eating! You might be curious to try the increasingly popular kale chips – but they’re not a calorie savings (alas, they’re fried), and you’d have to eat loads of them to get any significant nutritional punch.

An easy swap for sour-cream-based dips is low- or non-fat Greek yogurt. It’s thick and creamy and cuts the calories and fat in the standard version by about 60%. Or try a thick and chunky variety of salsa – nearly calorie-free, and filled with taste. Packed with fiber and protein, hummus is readily available in supermarkets or easy to make yourself by blending a can of chickpeas with some chopped garlic and lemon juice (and if you choose, a couple of tablespoons of sesame oil). A related dip is black bean, which can be spiced up or down to your liking (think chopped jalapenos).

As the weather warms up, and we’re looking for easy appetizers, chips and dip can be a healthy addition. And one more tip: Add a plate of raw mini carrots, celery, or red pepper sticks – or other fresh veggies of your choosing – as another option for dipping.

Other healthy ideas for chips and dips?