Like many foods, there was a time when salad dressing played the villain: We were told to use just a little olive oil and vinegar, to dip the tines of our forks into the dressing instead of tossing it with our vegetables, or to just eat our salads plain.
But even if you’re health-conscious or trying to lose weight, we know that salads don’t have to be sad. The debate over salad dressings is about more than declaring one dressing “good” and another “bad.”
For example, if you Are you excited to actually eat the salad or veggies in front of you? For some, it’s the avocado or cheese on top that’s appealing. For others, it’s the flavorful dressing. Either way, if you’re a fan of dressings (especially the classic ones), we urge you to go for it. In fact, nutrition experts recommend dressings to encourage you to eat more veggies from your garden.
After all, only one in 10 American adults eats the recommended two to three cups of vegetables each day., That means there’s a lot of room to come up with more creative ways to get people to eat more veggies, which is where this popular dressing comes in.
What to look for when choosing a salad dressing
There are a ton of salad dressings out there, so it helps to know a few things to look for when choosing the right one at the store. When you pick up a dressing that looks tasty, turn it over and look at the nutrition label for saturated fat, sodium and added sugars. Your goal is to find one that’s low in those three items, says Marina Malkani Nutrition owner and author Safe and easy food allergy prevention.
Consider your health. If there are nutrients you’ve been instructed to limit, such as sodium or saturated fat, you should take them into account when making your choices. As a quick guide, use these nutrient recommendations as suggestions on how to identify a serving size (approximately 2 tablespoons) of dressing that fits our nutritional criteria. eat well:
- Total calories: Aim for less than 100 calories per meal.
- Saturated fats: Aim for less than 2 grams per serving.
- sodium: Aim for less than 140 milligrams per serving.
- Added Sugars: Aim for less than 3 grams per serving.
If the bottle of dressing you’re holding right now is nearly double the amount recommended above, take a deep breath. That doesn’t mean you should never eat dressings. Rather, these are dressings you want to consume in moderation. “Dressings are often considered a ‘bad’ food because they have little nutritional value and can simply be viewed as ‘added calories,'” says Sarah Schlichter, MPH, RD, owner of Bucket List Tummy and family nutrition expert. “But dressings can add a lot of flavor and enjoyment to foods, so I encourage people to choose their dressings in moderation,” she says.
Restoring the joy of eating is a key component to getting people to eat more of foods they might otherwise avoid, like vegetables. Dressings are one way to achieve this. It’s easy to go overboard with the amount of dressing, but you need to be careful about how much you pour, says Schlichter. If this seems difficult, consider pre-portioning your salad dressing into individual containers.
The “bad” salad dressings you should buy
It’s Ranch Dressing! A classic in the American heart, Ranch Dressing is the symbol of dressing stardom in the United States. But the name also comes with backlash from naysayers regarding its nutritional value, or lack thereof.
But ranch dressing certainly does encourage most people to enjoy more vegetables in their meals. “One of the factors that determines whether a food is beneficial to an individual from a physical health standpoint is what it’s eaten with. While ranch dressing may not be the healthiest food on its own, it pairs well with vegetables, and when put on a salad, it can increase the likelihood of eating more healthy produce,” Malkani explains.
To this day, I know that a surefire way to get all the adults eating more sliced veggies is to have some ranch dressing on the table, like this Homemade Ranch Dressing. Not only does my 94 year old grandpa pull out his carrots and pounce on a bowl of this, but so does my 3 year old daughter. It’s a timeless classic, and we all need some good old fashioned veggies to bring home and fill our bellies with.
Plus, serving up ranch dressing, which kids love, is a great way to satisfy picky eaters, Malkani says: “We’ve found that when parents serve vegetables with their child’s favorite dip (such as ranch dressing), picky eaters feel a greater sense of ownership and control over each bite of food and are much more likely to accept, or at least taste, vegetables they would have otherwise rejected,” she explains.
So ranch dressing, a salad staple for many, can now be welcomed back into the kitchen with nutritionist approval.
Tips for Boosting the Nutrition of Ranch Dressing
Nutritionists recommend using ranch dressing, but with a few tips in mind. With a few simple changes, you can turn ranch dressing into a wholesome, nutritious food that will add some serious nutrition to your meal plan. Follow these tips from Malkani and Schlichter:
If you buy pre-made ranch dressing:
- Look for brands in the refrigerated section; these brands tend to be lower in saturated fat and sodium, and they often have more protein, especially if they’re made with yogurt.
- Increase the protein content at home by mixing 1/2 cup bottled ranch dressing with 1/3 to 1/2 cup nonfat plain strained (Greek style) yogurt.
- Mixing ranch dressing with salsa adds flavor and texture, plus the added nutritional value of tomatoes.
To make your own ranch dressing:
- Replace mayonnaise in recipes with strained yogurt (Greek style). Start with a 50/50 ratio, then increase the amount of yogurt depending on your taste.
- To reduce saturated fat content, choose lower-fat versions of sour cream and mayonnaise, and be aware of the sodium and added sugars each brand contains.
- Reduce the amount of sodium by cutting the salt to half or a third of the amount called for in the recipe.
- Enhance the flavor with fresh herbs and spices.
- To increase the protein and make your dips more enjoyable for vegans, try switching to plant-based ingredients like silken tofu, and be sure to try our reader-favorite plant-based ranch dressing.
Conclusion
According to nutritionists, including dressings, such as traditional ranch dressing, in a balanced meal can be incorporated into a healthy eating plan. Consider making your own using a protein-rich base, such as strained (Greek-style) yogurt or cottage cheese, or buying a brand that takes your personal health goals into consideration, such as lower amounts of added salt and sugar.
