To dip or not to dip? A dietitian rates the best (and not so good) dips of the festive season

• Andrew McConnell's fresh take on tzatziki

Long gone are the days when an entertaining platter was filled with cabanossi and a few cheese cubes.

Now, we are spoilt for choice with an ever-growing range of crackers, chips, baby vegetables and, of course, dips. The brightly coloured, flavoursome pots of vegetables, nuts and legumes make everything taste a whole lot better.

While dips may appear relatively healthy with their vegetable bases and rich colours, the reality is that they can also be complete energy bombs, made with processed vegetable oil and creamy additions that translate a few "dips" into an entire meal's worth of kilojoules.

So, if you love nothing more than arranging a gorgeous entertaining platter, here are the healthiest dip choices to serve, and a few to steer well clear of.

THE WORST

Chunky nut

Chunky pesto and nut mixes may seem healthy but the reality is that they are one of the worst dip options as they contain up to 50 per cent fat due to the amount of vegetable oil and nut content. The other issue with this variety of dip is that the portions tend to be "chunky", which means a few crackers and a hearty serve of dip can equal a small meal's worth of kilojoules. If chunky dips are your preference, look for options with a higher (>50 per cent) proportion of vegetable-based ingredients, and avoid varieties that use vegetable oil as one of the first few ingredients.

Creamy

It does not matter if the dip has a base of avocado, cheese or cream, if a commercial dip tastes and looks creamy chances are it will be packing a serious fat punch. Creamy dips will generally contain 20-30 per cent fat, and are generally made with oil or cream cheese as a base, which adds a lot of processed vegetable oil and/or saturated fat into the diet. More alarmingly, the vegetable or avocado component can be as little as 10 per cent or less in the average creamy, flavoured dip.

BETTER

Hummus

There is a wide range of hummus in supermarkets, ranging from those with a high percentage of chickpeas and extra virgin olive oil to those with upwards of 30 per cent fat from vegetable oil. Nutritionally hummus is one of the best options thanks to its legume base, which improves its overall nutrient profile. Even better, making your own means you can minimise additives and ensure you're using a good quality oil for your base.

Light varieties

While still processed, light varieties of hummus, capsicum and cream cheese dips contain 25-30 per cent fewer kilojoules than their full-fat counterparts and are a better option if you need something ready to go. As a general rule of thumb, dips that contain less than 10 per cent fat are a relatively good option. Even better is to make your own using vegetables or avocado, or legumes with a little extra virgin olive oil and seasoning, if you have the time.

THE BEST

Beetroot

One of the few dips sold in supermarkets that contain a significant amount of vegetables (>80 per cent) and minimal added oils, beetroot dips are low in kilojoules and fat, and work well as spreads and toppings. The other bonus is that beetroot is extremely nutritious, especially if you make your own, and when teamed with vegetable sticks translates into a tasty, low-energy addition for your favourite platter.

Tzatziki

Unlike most creamy dips, tzatziki is made with a yoghurt and cucumber base, and as such is one of the healthiest pre-made dips you can find. Low in both fat and energy, tzatziki can be substituted as a much lighter alternative to aioli and mayonnaise as a creamy dipping sauce. With less than 125 kilojoules per serve and less than 1g of fat, tzatziki also works well with cut up vegetables as lower-energy substitutes for high-fat chips and crackers on any entertaining platter.

Avocado

If you have the time, you can't go past serving a homemade avocado dip that contains little other than avocado, lemon and seasoning. While relatively high in fat, it remains a natural whole food that can be enjoyed with vegies or crackers. Or, even better, mix it with some high-protein Greek yoghurt or edamame for a filling, protein-rich dip to enjoy as a spread or with crackers or chips when entertaining.

Susie Burrell is an accredited practising dietitian.