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Winthrop University Hospital

Tips and Messages

Salad Smarts

Vegetables are part of the foundation of a plant-based diet and healthy meal plan. Many people choose salad as a way to add nutrient-rich greens and vegetables to lunch and dinner meals.

Reduce the fat: Keep your salad low-fat and low-calorie

Your healthy salad can become loaded with fat and calories if you add cheese or too many nuts. You can also keep your salad low-fat and low-calorie by choosing low-fat or fat-free salad dressings. The list below compares high fat and low fat choices. Two tablespoons (one ounce) of high fat salad dressing can add up to 200 calories and most people use much more than 2 tablespoons!

Salad Dressing: How does yours rate?

High Fat Dressings: 2 Tbsp. portion (approx. 1 fl.oz)

Newman's Own
Balsamic Vinaigrette 9 grams Fat 90 calories

Blue Cheese 19 grams Fat 170 calories

Creamy Caesar 18 grams Fat 170 calories
House Italian 10 grams Fat 100 calories

Better Choices: 2 Tbsp. portion (approx. 1 fl. oz)

Hidden Valley
Fat Free Original Ranch 0 grams Fat 30 calories

Walden Farms Fat Free Calorie Free
Creamy Bacon, Honey Dijon 0 grams Fat 0 calories
Italian, Thousand Island 0 grams Fat 0 calories

Wishbone Fat-Free
Chunky Blue Cheese 0 grams Fat 35 calories
Italian 0 grams Fat 20 calories
Ranch 0 grams Fat 30 calories

Wishbone Just 2 Good
Blue Cheese 2 grams Fat 50 calories
Creamy Caesar 2 grams Fat 50 calories
Country Italian 1.5 grams Fat 30 calories
Thousand Island 2 grams Fat 50 calories

Salad Spritzers all Flavors
10 sprays 1 gram Fat 10 calories

Portion control:

When you are dining out, ask for your salad dressing on the side so you can control the portion.

There are times when a high fat salad dressing may be your only option. Dip the tip of your fork into your salad dressing, then stab some salad. You'll have the salad dressing flavor with every bite, but you'll control the amount.
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Winthrop-University Hospital
259 First Street | Mineola NY 11501 | 516-663-0333

This site provides information as a resource. It is not a substitute for professional medical advice.
Always consult a physician or healthcare provider for treatment and guidance toward good health.
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