1. Mayo for Mustard

Mayo is a condiment that isn't very healthy for you. A serving of mayonnaise has 90 calories and 10 grams of fat. Mustard has 0 calories and 0 grams of fat. It's pretty much a no-brainer to understand how this choice of condiment swaps can make a big difference. If you only switch out this condiment on your daily sandwich, you'll save 630 calories a week.

2. Regular Salad Dressing for Light

Regular salad dressing can ruin your plan for a low calorie salad. Yes, it's yummy but it's not going to do much for you in the weight loss department. Light ranch dressing is actually pretty good and a way to shave the calorie count of your salad dressing down. There's also the option of fat-free salad dressing. You can also choose to go with a vinaigrette salad dressing which is low in calories and fat.

3. High Fat Chip Dip for Hummus

Chip dip is not a good choice if you're trying to lose weight. It can make the already not so great choice of potato chips even worse. If you're going to indulge in chips, grab some hummus to go with them instead of dip. Hummus is actually quite flavorful and healthier, too. Hummus also pairs well with raw veggies.

4. Vegetable Oil for EVOO

This is a simple swap that's easy to make. EVOO stands for Extra Virgin Olive Oil and it offers you more health benefits than vegetable oil does. While it does contain fat, it's part of the healthy fats family. EVOO can be used in all sorts of dishes, but don't use Extra Virgin for sautéing vegetables or browning meats - use regular olive oil (EVOO doesn' have a high enough temperature tolerance). You should stick with the vegetable oil for baking, although here are some terrific olive oil cakes - see here.food.allwomenstalk.com

5. Cream Cheese for Ricotta

This one was a new idea to me but I can see how it could work. Both cream cheese and ricotta cheese are creamy and similar in taste. However ricotta cheese has the winning edge here because of the lower calorie count. Try swapping out your choice of cheese on your morning bagel and see what you think. If you just can't do the ricotta, at least swap out your regular cream cheese for a light version. I actually prefer the taste of light.

6. Sour Cream for Non-fat Greek Yogurt

Sour cream is loaded with fat whereas non-fat Greek yogurt isn't. The taste of these two condiments are very similar. You can use non-fat Greek yogurt on your baked potato or in place of the sour cream you usually sneak into your homemade mashed potatoes. My family love it when I add a spoonful of non-fat Greek yogurt to mashed potatoes. Non-fat Greek yogurt is also great to add to smoothies.

7. Jelly for Fresh Berries

Do you love the sweetness of jelly on your morning toast? You can still have that when you swap out your regular jelly for fresh berries. Additionally, fresh berries are much healthier. They have vitamins that jelly doesn't. You'll love the taste of freshness that berries offer, too.

These are 7 condiment swaps you can make to help you lose weight. Which ones do you plan to try? I'd love to hear from you.