The "Bad" Salad Dressing You Should Be Buying, According to Dietitians
No villains here! This kitchen superhero may be your ticket to eating more veggies.
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Reviewed by Dietitian Emily Lachtrupp, M.S., RDReviewed by Dietitian Emily Lachtrupp, M.S., RD
Like many foods, salad dressing has had its day playing the role of the villain. We’ve been told to only use a bit of olive oil and vinegar, dip our fork tines in dressing rather than tossing it with greens, or maybe even just eat our salads plain.
But we know that salads don’t have to be sad—even when you’re watching your health or are aiming to lose weight. There’s far more to the salad dressing debate than declaring one is “good” and another is “bad.”
For instance, what gets you excited to actually eat the salad—or veggies—in front of you? For some, it may be the avocado or cheese on top. For others, it may be the flavorful dressing that lured them in. Whatever the case, we’re here to assure you that if you’re a dressing fan (especially for the classics), that is OK. In fact, nutrition experts actually encourage it if it gets you to move the needle on eating more from the produce patch.
After all, just 1 in 10 American adults are eating the recommended 2 to 3 cups of vegetables every day., That means we have a lot of wiggle room to come up with more creative ways to get you to eat more vegetables. And that’s where this beloved dressing comes in.
Related: 27 Salads So Delicious, You'll Want to Eat Them for Dinner
What to Look For When Choosing a Salad Dressing
With so many salad dressings, it helps to know a few things to look for at the store in order to choose one that’s good for you. Once you grab one that looks tasty, flip it over and look at the Nutrition Facts for saturated fat, sodium and added sugars—the goal is to find one that’s lower in these three categories, says Malina Malkani, M.S., RDN, owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention.
Consider your health. If there are nutrients you’ve been told to limit, such as sodium or saturated fat, you’ll want to take those into consideration when making your choice. For a quick guide, use these nutrient recommendations as suggestions based on how we identify a serving size (which is about 2 tablespoons) of dressing to fit into our nutrition standards at EatingWell:
Total Calories: Aim for less than 100 calories per serving.
Saturated Fat: 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.
Now, take a deep breath if the bottle of dressing you’re holding right now is nearly double what we’ve suggested above. It doesn’t mean they’re off-limits. Rather, these are dressings you’d want to eat in moderation. “People often consider dressings as ‘bad’ foods because the nutritional value is low and they may just be seen as ‘added calories,’” says Sarah Schlichter, M.P.H., RDN, a family nutrition expert and owner of Bucket List Tummy. “However, they can provide a lot of flavor and enjoyment to foods, so I encourage people to choose them in moderation,” she says.
Bringing the joy back to eating is an important component in getting people to consume more of foods they may avoid—like veggies. Dressing can be a way to do it. It can be easy to go overboard on the serving size of dressing, but you want to be mindful of your pour, says Schlichter. If this seems challenging, consider pre-portioning your salad dressings in individual containers.
The “Bad” Salad Dressing You Need to Buy
It’s ranch! Classic to the American core, ranch dressing is by far the epitome of dressing stardom in the United States. But, with that title also comes the backlash from the naysayers regarding its nutritional value—or lack thereof.
However, ranch can certainly get most people to enjoy more vegetables in their diet. “From a physical health perspective, part of what determines whether a food benefits an individual is the company it keeps! Ranch dressing may not be the most health-promoting food on its own, but it pairs well with vegetables, and when served drizzled over a salad, it increases the likelihood that people will eat more health-promoting produce,” explains Malkani.
To this day, I know the surefire way to get all adults to eat more sliced veggies is to have a bowl of ranch, like this Homemade Ranch Dressing, at the table. Not only would my 94-year-old grandpa dive into this bowl with his carrot in tow, but so would my 3-year-old daughter. It’s the timeless staple that just needs a good ol’ veggie to carry it home—and into your belly.
Plus, serving ranch, a dip that kids usually enjoy, is a great way to appease picky eaters, says Malkani. “I find that when parents serve veggies along with a dip that kids like (like ranch), picky eaters feel a greater sense of ownership and control over each bite of food and are far more likely to accept—or at least taste—vegetables that they otherwise would have refused,” she explains.
So, there you have it. Ranch, a salad staple for many, can be welcomed back into your kitchen —with the approval of dietitians!
Related: The 5 Healthiest Ranch Dressings You Should Be Buying
Tips to Increase the Nutrition of Ranch Dressing
While dietitians may give the green light on ranch dressing, we also want you to proceed with a few pointers in mind. With a few simple swaps, you can make ranch a good-for-you, nutrient-boasting food that will add some serious nutrition to your meal plan. Follow these tips from Malkani and Schlichter:
When Purchasing Pre-Made Ranch Dressing:
Look for brands in the refrigerated aisle, as these are often prepared with less saturated fat and sodium. They often pack more protein, too, especially if you find one made with yogurt.
Boost the protein content at home by combining ½ cup bottled ranch dressing with ⅓ to ½ cup nonfat plain strained (Greek-style) yogurt.
Mix ranch dressing with salsa to enhance the flavor and texture—and add a nutrient boost from the tomatoes.
When Making Your Own Ranch Dressing:
Swap out mayonnaise in the recipe for strained (Greek-style) yogurt. Start with a 50-50 split. Increase the proportion of yogurt based on your taste preferences.
Opt for reduced-fat versions of sour cream and mayonnaise to lower the saturated fat content. Be mindful of the sodium and added sugars each brand provides.
Lower the sodium by reducing the salt by half or a third of what the recipe calls for.
Enhance the flavor with fresh herbs and spices.
Consider a plant-based swap, like silken tofu, to boost the protein and offer vegan eaters a chance to dive into your dip. And, don’t shy away from trying our reader-favorite plant-forward ranch: Vegan Ranch Dressing!
Related: Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch
The Bottom Line
Including dressings, like the classic ranch dressing, in a balanced diet can fit in a healthy meal plan, according to dietitians. Consider making your own using a higher-protein base, like strained (Greek-style) yogurt or cottage cheese, or purchase brands that keep your personal health goals in mind, such as those with less sodium and added sugar.
Related: I Just Found Out That Some Ranch Dressings Are Dyed—Here's What That Means
EatingWell.com, May 2024
EatingWell.com, May 2024
Read the original article on Eating Well.
