Healthy Salad Dressing Options

Healthy Salad Dressing Options

Healthy Salad Dressing Options

Healthy Salad Dressing Options
Healthy Salad Dressing Options

If you don’t use a healthy salad dressing, your salad could contain fat and calories as a bacon cheeseburger. Mayonnaise-based salad dressings can stifle your weight loss efforts with empty calories and saturated fat. Saturated fat is known to cause obesity and heart disease. You can still have a great tasting salad that is also nutritious. Here are 4 healthy salad dressing options that won’t ruin your diet.

 

Oil and Vinegar for Salad Dressing
Oil and Vinegar for Salad Dressing

1. Oil and Vinegar

Oil and vinegar is an easy and healthy salad dressing option. Try to use more vinegar than oil. The best combination is usually a balsamic vinegar and olive oil. Balsamic vinegar is flavorful and olive oil has tremendous health benefits when used in moderation. Olive oil can lower your LDL (bad cholesterol), which will make your heart healthier. Olive oil is also healthy for your skin and hair. Aim for two tablespoons of olive oil on your salad. Use as much vinegar as you like.

 

Yogurt for Salad Dressing
Yogurt for Salad Dressing

2. Yogurt-Based Salad Dressing

It might sound strange, but you can use plain yogurt as a salad dressing base. Using yogurt instead of mayonnaise as a base for your salad dressing is a healthy alternative to traditional salad dressings. Try blending the plain yogurt with Dijon mustard and cilantro or chives. You will still get that creamy consistency, but without all of the saturated fat. For an even healthier salad dressing, use fat-free or low-fat plain yogurt.

 

Dill Cottage Cheese Dip
Dill Cottage Cheese Dip

3. Cottage Cheese and Dill

Cottage cheese and dill is a flavorful and healthy salad dressing combination. Mix 1/2 cup to ¾ cup of cottage cheese and freshly chopped dill. Add salt and pepper to taste. Try to find a low-fat cottage cheese with less than five grams of fat per serving. Cottage cheese is a good source of calcium and protein. It will help you feel full and satisfied.

 

Avocado or Avocado Dip for Salad Dressing
Avocado or Avocado Dip for Salad Dressing

4. Avocado Salad Dressing

Don’t be afraid of the fat in avocados. A little bit of polyunsaturated fat won’t ruin your diet. In fact, when you eat “good fat” such as the polyunsaturated fat found in avocados, you will be less likely to binge later. Moderate amounts of unsaturated fats are good for your heart and skin. Avocados also taste great. To make this healthy salad dressing option, mix the “meat” of one or two avocados with crushed garlic, lemon juice, and sea salt.

 

Finding a healthy salad dressing option that still tastes good can be difficult. The aforementioned salad dressing options taste great. For more variety, add your own variations on the suggested herbs.With any salad dressing, instead of pouring it on your salad, try dipping your fork in the dressing and then taking a bite of the salad. This way you save even more fat and calories.

 

By Ruchi Shah

About Ruchi Shah

Ruchi Shah has completed Bachelor’s in Biochemistry and currently pursuing Masters in Sports Nutrition. She is working on a Research project on Creatine Supplementation. She is working as a Research Nutritionist at k11 Fitness Academy. She has worked on major projects like Aqua aerobics, Effect of Phytochemicals on Exercise Performance and Workplace Exercises. She advises clients and their families on nutritional principles ,diet modifications, food selection and preparation and much more. She provides tips on healthy eating habits for prevention and treatment of illnesses. She follows the Diet Mantra “Diets, like clothes, should be tailored to you”. Nutrition Specialist Ruchi Shah