Foods to Ponder

Salad Dressing


So you are finally on the right path.  It's lunch time and you actually find the will power to turn down the turkey club and decide on a salad with grilled chicken or fish.  Good for you!  It's a salad..it's healthy right?  Well...there is potential for health...and a lot of it depends on your salad dressing.  


Regardless of where you are eating a salad--at home or in a restaurant--your choice of salad dressing is the key to saving calories and unhealthy amounts of fat.  I've said this before--but your choice in dressing alone can save you 150 calories or more--and that is a lot when you are trying to lose weight!  Let's get started...


If you are out at a restaurant, by all means order a salad as an appetizer or an entree.  However--no matter what, ask your server what kind of dressing it comes with.  If it is creamy (think ranch, blue cheese, thousand island)--avoid it.  Just one tablespoon contains at least 75 calories--and your salad will definitely be doused in several tablespoons of dressing.  Simply ask if you can have a lighter dressing--balsamic vinaigrette, italian or oil and vinegar--on the side and your salad will be a lot healthier.  


At home--you have a lot more control over dressing up your salad.  I like to make my own simple simple dressings.  Just a little olive oil and fresh lemon juice and I'm happy.  However, if you are going to buy salad dressing...here are the best brands:

Newman's Own Lighten Up - With a serving size of two tablespoons ranging from 35-70 calories--you can't beat these salad dressings.  If you love honey mustard or caesar--there is a light version that tastes delicious!  Find them in any grocery store.  

Wish-Bone Light - I have yet to try a dressing from Wish-Bone that I don't like.  The light versions are all low in fat and calories and are a great way to enjoy your favorite dressing!  Sold at most major grocery stores.




If I didn't mention your favorite dressing--do some investigating--read the label.  Stay away from anything based in cream (sour cream, mayo, buttermilk or yogurt).  Look for brands with less than 8 grams of fat per serving and less than 300 mg of sodium.  Also, you may have noticed I didn't recommend fat-free salad dressing.  Why?  Because many of the vitamins in your salad are fat soluble--meaning you need fat to help your body absorb them--thus--there is a good reason for fat (good unsaturated fats!) in your dressings.  So don't over do it--but DO enjoy your salads!




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Email me at nicolesilva@weightthatsit.com