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Dip This, Not That

Amanda Peterson, RDN, LD | Molly Mills, RDN, LD
June 17, 2020
A plate with various vegetables and dip.

Those summer temps are in full swing, and with summertime comes fresh produce! One of our favorite snacks in the summer is raw, fresh veggies dipped in something cool and creamy. To maximize your fullness at snack times, it’s best to combine protein-rich foods (like Greek yogurt) with your produce (like crunchy raw cucumbers, carrots, celery, bell peppers, cherry tomatoes, broccoli). The problem with a lot of ready-to-eat dips in the grocery store is that they have a sour cream or mayonnaise base, which makes them high in fat and, as a result, high in calories. The good news is that there are ready-to-eat alternatives that have a Greek yogurt base making them a higher protein (and lower fat!) option so you can Dip This, Not That!

Dip This
Dannon OIKOS Dips: Cucumber Dill
Serving Size 2 Tbsp
25 calories
1 g fat (0.5 g saturated)
2 g protein

Not That
Marie’s Creamy Dill Dip
Serving Size 2 Tbsp
90 calories
10 g fat (3 g saturated)
1 g protein

TIP: You can make your own veggie dip by combining a 16 oz container of fat-free Greek yogurt with 1 dry packet of ranch seasoning! Store it in your fridge and pair it with your fresh veggies of choice for the week (can use as a dip or dressing!)

About the Author

Amanda Peterson, RDN, LD | Molly Mills, RDN, LD
Amanda and Molly are the MUSC Metabolic & Bariatric Surgery Program Registered Dietitians. With 15+ years of experience combined, they facilitate behavior change through nutrition counseling for weight loss and maintenance with children through adults.
Metabolic & Bariatric Surgery

Keywords: Bariatric, Diet, Healthy Eating, Weight Loss