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The Right Dressing for Your Plate

vinagrette

The famous combination of 3 spoons of oil for one spoon of vinegar is certainly the easiest, quickest, and most nutritious way of improving your salad. Vegetable oil contains monounsaturated and polyunsaturated fats that provide excellent benefits to heart health. However, good or bad, fat is calorie-dense. Only one tablespoon of the oil-vinegar mix contains about 95 calories, which is significant when trying to lose weight!

How to make healthy choices at the grocery?

Your salad dressings and sauces should contain 2 g or less of saturated and trans fats per 15 ml (1 tablespoon) serving. So far, so good! Indeed, most dressings offered at the supermarket do not contain a lot of bad fats. What you need to watch out for is the salt content. Aim for 140 mg or less of sodium per 15 ml serving.

If you are watching your weight, choose dressings which, in addition to meeting the aforementioned criteria, contain 35 calories or less per 15 ml serving, such as:

  • The new Fruit & Veg variety from Kraft;
  • Most Haiku dressings;
  • Renée’s Gourmet fat-free dressings;
  • Compliments Balance dressings;
  • President’s Choice Blue Menu dressings.

Cut fat, not taste!

In conclusion, here are a few ideas that will help you keep your figure, without compromising on the pleasure of eating a crunchy salad full of freshness:

  • Limit your serving to one or two tablespoons of dressing per salad;
  • Try the homemade dressings suggested in the article “healthy vinaigrette ideas for your salads”. They are delicious and low in fat!;
  • Instead of 3, combine 1 spoon of oil with 1 spoon of vinegar or lemon juice, and add a few herbs. Your sauce will have a more acidic taste and will perfectly match more juicy vegetables, such as tomatoes, sweet peppers, or cucumbers;
  • To coat each leaf with dressing: put your salad in a plastic container or bag, add the dressing, seal tightly, and shake vigorously. Transfer your salad in a bowl, and enjoy. This technique will allow you to avoid adding a second dose of dressing because some lettuce isn’t covered with the dressing.

By Vanessa Martin, nutritionist

Author
Vanessa Martin

A newcomer to Nautilus Plus, Vanessa Martin holds a degree in nutrition from the Université de Montréal and is a member in good standing of the Ordre professionnel des diététistes du Québec. She also works in the hospital setting and loves to blog in her spare time. Passionate and versatile, Vanessa plans on enhancing her knowledge in the field of psychology with an eye to better guiding and motivating the habit-changing endeavors of her clients. Member of a running club, she enjoys taking part in the competitions organized in her area. Vanessa is currently training for a 21 km race and would like to run her first marathon!


The Right Dressing for Your Plateis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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