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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 thatsaladsdon’t have to be sad—even when you’re watching your health or are aiming tolose weight. There’s far more to the salad dressing debate than declaring one is “good” and another is “bad.”
For instance, what gets youexcited 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.
26 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, saysMalina Malkani, M.S., RDN, owner of Malina Malkani Nutrition and author ofSafe 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 ournutrition standardsatEatingWell:
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,’” saysSarah 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
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 thisHomemade 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!
The 5 Healthiest Ranch Dressings You Should Be Buying
Tips to Increase the Nutrition of Ranch Dressing
When Purchasing Pre-Made Ranch Dressing:
When Making Your Own Ranch Dressing:
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 orcottage cheese, or purchase brands that keep your personal health goals in mind, such as those with less sodium and added sugar.
I Just Found Out That Some Ranch Dressings Are Dyed—Here’s What That Means
EatingWell.com, May 2024
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Center for Disease Control and Prevention (CDC). Morbidity and Mortality Weekly Report.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.U.S. Department of Agriculture.Dietary Guidelines for Americans.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Center for Disease Control and Prevention (CDC). Morbidity and Mortality Weekly Report.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.U.S. Department of Agriculture.Dietary Guidelines for Americans.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Center for Disease Control and Prevention (CDC). Morbidity and Mortality Weekly Report.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.U.S. Department of Agriculture.Dietary Guidelines for Americans.
Center for Disease Control and Prevention (CDC). Morbidity and Mortality Weekly Report.Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.
U.S. Department of Agriculture.Dietary Guidelines for Americans.
