Like many foods, salad dressing has had its day playing the role of villain. We were told to only use a little olive oil and vinegar, to dip the tines of our fork in the dressing rather than toss it with greens, or maybe even to just eat our natural salads.
But we know that salads don’t have to be sad, even when you’re watching your health or want to lose weight. The salad dressing debate is about more than declaring one to be “good” and another “bad.”
For example, what brings you excited to eat the salad or vegetables in front of you? For some, it might be the avocado or cheese on top. For others, it may have been the flavorful dressing that attracted them. Either way, we’re here to assure you that if you’re a fan of salad dressing (especially the classic ones), it’s no big deal. In fact, nutrition experts encourage it if it inspires you to eat more fruits and vegetables.
After all, only 1 in 10 American adults eat the recommended 2 to 3 cups of vegetables each day., This means we have plenty of room to find more creative ways to get you to eat more vegetables. And that’s where this beloved dressing comes in.
What to Look for When Choosing a Dressing
With so many salad dressings out there, it helps to know a few things to look for at the store so you can choose the one that’s right for you. Once you’ve got one that looks tasty, turn it over and check the nutrition facts for saturated fat, sodium and added sugars. The goal is to find one that is weaker in all three categories, says Malina Malkani, MS, RDN, owner of Malina. Malkani Nutrition and author of Safe and simple prevention of food allergies.
Think about your health. If there are nutrients you’ve been told to limit, like sodium or saturated fat, you’ll need to take that into account when making your choice. For a quick guide, use these nutritional recommendations as suggestions based on how we identify a serving (about 2 tablespoons) of dressing that meets our nutritional standards at Eat well:
- 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 salad dressing you’re currently holding is almost double what we suggested above. This does not mean they are prohibited. These are more salad dressings that you would want to eat in moderation. “People often view salad dressings as ‘bad’ foods because they are low in nutritional value and may simply be considered ‘added calories,'” says Sarah Schlichter, MPH, RDN, family nutrition expert and owner by Bucket List Tummy. “However, they can add a lot of flavor and enjoyment to foods, which is why I encourage people to choose them in moderation,” she says.
Restoring the pleasure of eating is an important part of encouraging people to eat more foods that they might otherwise avoid, such as vegetables. Dressing up can be one way to do this. It can be easy to go overboard when it comes to salad dressing portion sizes, but you need to be careful with your quantity, says Schlichter. If this seems difficult, consider pre-portioning your salad dressings into individual containers.
The “Bad” Salad Dressing You Need to Buy
It’s a ranch! A classic in the American soul, ranch dressing is by far the epitome of sartorial celebrity in the United States. But that title also comes with backlash from naysayers regarding its nutritional value – or lack thereof.
However, ranch can definitely get most people to eat more vegetables in their diet. “From a physical health point of view, what partly determines whether a food is beneficial for an individual is the company it keeps them! Ranch dressing may not be the healthiest food on its own, but it pairs well with vegetables and, when served drizzled over a salad, makes it more likely that people will eat more of it. healthy products,” says Malkani.
By now, I know that the surefire way to get all adults to eat more sliced vegetables is to have a bowl of ranch, like this Homemade Ranch Dressing, at the table. Not only would my 94 year old grandfather 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 old vegetable 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, Malkani says. “I find that when parents serve vegetables 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 much more likely to accept – or at least taste – vegetables that they otherwise would have refused,” she explains.
So this is it. Ranch, a staple salad for many, can be welcomed back into your kitchen — with the approval of dietitians!
Tips for Increasing the Nutritional Value of Ranch Dressing
While dietitians may give ranch dressing the green light, we also want you to keep a few tips in mind. With a few simple swaps, you can make ranch a good-for-you, nutrient-rich food that will add serious nutrition to your eating plan. Follow these tips from Malkani and Schlichter:
When purchasing premade ranch dressing:
- Look for brands in the refrigerated section, as they are often made with less saturated fat and sodium. They often contain more protein, especially if you find one made with yogurt.
- Increase protein at home by combining ½ cup bottled ranch dressing with ⅓ to ½ cup nonfat plain yogurt (Greek style).
- Mix ranch dressing with salsa for flavor and texture and add a boost of nutrition from tomatoes.
When making your own ranch dressing:
- Replace the mayonnaise in the recipe with strained yogurt (Greek style). Start with a 50-50 split. Increase the proportion of yogurt according to your taste preferences.
- Opt for low-fat versions of sour cream and mayonnaise to reduce saturated fat content. Be aware of the sodium and added sugars provided by each brand.
- Reduce sodium by reducing 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 protein and give vegan eaters a chance to dig into your dip. And be sure to try our reader favorite plant-based ranch: vegan ranch dressing!
The essential
According to dietitians, including salad dressings, like classic ranch dressing, in a balanced diet can fit into a healthy meal plan. Consider making your own using a higher-protein base, like strained (Greek-style) yogurt or cottage cheese, or buy brands that take your personal health goals into account, like those with less sodium and added sugar.