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Diabetes Tips and Messages

At NYU Winthrop Hospital, we are dedicated to providing education, self-management training, and support for individuals with diabetes and those who want to prevent diabetes. Read our latest diabetes tips and messages to help you manage your condition and avoid complications.

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)

Brand Name Type of Dressing Grams of Fat Calories
Newman's Own
Balsamic Vinaigrette 9 90
Marie's
Blue Cheese 19 170
Wishbone
Creamy Caesar 18 170
House Italian 10 100

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

Brand Name Type of Dressing Grams of Fat Calories
Hidden Valley
Fat Free Original Ranch 0 30
Walden Farms (Fat Free Calorie Free)
Creamy Bacon, Honey Dijon 0 0
Italian, Thousand Island 0 0
Wishbone Fat-Free
Chunky Blue Cheese 0 35
Italian, Thousand Island 0 20
Ranch 0 30
Wishbone Just 2 Good
Blue Cheese 2 50
Creamy Caesar 2 50
Country Italian 1.5 30
Thousand Island 2 50
Salad Spritzers
All flavors - 10 Sprays 1 10

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.

Make sure to return to this page often as we provide regular diabetes and diabetes prevention tips and messages.