Are there good food substitute options for chips and dip?

Rose Reisman
Nutrition & Dietetics
When we’re in a nibbly mood and ready to watch our favorite TV show, what often comes to mind are potato chips, tortilla chips or bagel crisps that satisfy the salt and fat we’re hungry for.

But just 1 oz. which is about 11 chips or crisps can contain about 155 calories and 10 grams of fat including saturated fat. When was the last time you only ate 11 chips?

Let me give you an alternative. My favorite snack is to slice a whole tortilla, pita or bagel into 6 wedges or slices, sprinkle with your favorite seasoning such as garlic powder, cayenne or parmesan cheese and spray with some vegetable oil. Bake in a 400 F oven for about 10 minutes just until crisp. The fat is reduced by 50% and there is virtually no saturated fat. The sodium is controlled as well when you bake your own.
  • Make a large batch and store in an airtight container for up to 4 weeks.
  • Great to enjoy while watching “The Biggest Loser”!
  • A healthy dip option is this red bell pepper hummus recipe:
  • The addition of roasted bell pepper to a hummus dip creates a new flavour and colour. This is not only great as a dip but also as a spread for sandwiches or tortillas.
  • 1/2 cup canned chickpeas, drained and rinsed
  • 1/4 cup roasted red pepper (about 1/2 small roasted red pepper)
  • 1 1/2 Tbsp. tahini (sesame seed paste)
  • 1 Tbsp. lemon juice
  • 1 Tbsp. olive oil
  • 2 tsp. water
  • 1/2 tsp. finely chopped garlic
  • 1/2 tsp. hot chili sauce
  • 2 Tbsp. chopped parsley
  1. In the bowl of a small food processor, combine the chickpeas, roasted red pepper, tahini, lemon juice, oil, water, garlic and chili sauce.
  2. Purée until smooth. Garnish with parsley.
Roasted red peppers: To roast red peppers, cut the pepper in half lengthwise and remove ribs and seeds. Lay on a foil-covered baking sheet and roast at 425°F for 25 minutes, or just until browned on all sides. Place bell peppers in a covered bowl and let sit for 10 minutes before peeling off the skin. Store in the fridge for up to 3 days.
Cindy Gay
Nutrition & Dietetics
Hot air popcorn without added salt is a whole grain, high in fiber and low in sodium and calories. 

Corn tortillas, wedged and baked, also are whole grain and low in sodium and calories. Homemade salsa made with raw or no added salt tomatoes, fresh cilantro, green peppers, onion and garlic is a low sodium, vitamin C rich accompaniment.

Portioned amounts of baked Tostados and commercial salsas have more nutrients than chips and dip.
Lisa Lillien
Nutrition & Dietetics
All chips and dips are not created equal! In this video, Hungry Girl author Lisa Lillien talks about the healthiest types of chips and dips.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.