//
you're reading...
Nutrition News

Beware Nutritional Trap of Salad Dressings

Beware Nutritional Trap of Salad Dressings!

This week, a little 411 on salad dressings (and share this with any friends in the restaurant business).

with Elaine Hastings, RD

Ahhh, salad. Low calorie roughage, functional foods and healthy veggies … sounds healthy. Intentions are great, but guess what? If you add “regular” salad dressing, you might as well skip the salad and just eat the burger you really wanted. Salad dressings are a real nutritional trap.

Let’s look at restaurants. A typical salad dressing ladle holds 2 ounces, or 4 tablespoons of dressing. The average restaurant uses two ladles, or eight tablespoons of dressing on your salad.

I normally recommend only 2 tablespoons of dressing, which would be one half of one ladle. Remember, a typical restaurant is giving you FOUR TIMES as much. You’ll see, by the chart below, that the low-cal or fat-free dressings make a measurable difference in how your week stacks up, nutritionally.

Keep in mind that an average woman needs to hold her daily fat intake to less than 60 grams of fat, and a man, to less than 80 grams.

 

2 tablespoons of salad dressing (my recommended portion)• Ranch Regular -148 calories, 15.6 g fat (4x = over 60 g of fat in 2 ladles)• Ranch Lite (low-fat) – 80 calories, 6 g fat

• Ranch Fat-Free – 48 calories, 0.3 g fat

• Creamy Italian – 110 calories, 12 g fat (4x = 48 g of fat in 2 ladles)

• Lite Italian – 50 calories, 5g fat

• Fat-free Italian – 20 calories, 0.3 g fat

• Balsamic Vinaigrette – 90 calories, 8 g fat (a better choice)

• Lite Balsamic Vinaigrette – 45 calories, 3.5 g fat

Bottom line: one salad, with two ladles of dressing, once a week, can easily be the equivalent of a whole day’s worth of fat intake. Ingest a little fat at breakfast and from your other meal, and that salad dressing can take you over your daily allotment – the exact opposite of your intentions.

Instead, ask for salad dressings “on the side” and order the “low-fat” versionThen either dip your fork or salad in the dressing rather than pouring it on. You’ll save hundreds – or thousands – of fat grams in a year  Try dressings that include functional foods like flaxseed, cranberry and citrus fruits. .

How can you guesstimate the 2-tablespoon serving size I’m recommending? The top of your thumb is equal to about 1 tablespoon. A ping-pong ball or shot glass or an Oreo cookie is about 2 tablespoons. At that quantity, even the biggest offender – regular ranch – is only one fourth or less of your daily recommended fat allotment.

Restaurants average 10 cents in cost per 2 tablespoons of regular dressing. Two ladles is thus .40 cents worth; a 2-tablespoon serving on the side would save .30 per salad (and 45 g of fat, per salad, per customer).

If, for example, 94 restaurants implemented salad dressing awareness they could save customers 38,070,000 grams of FAT and $296,100.00 in just 30 days. One restaurant has potential quarterly savings of $9,450 (and saves its customers 1,215,000 grams of fat).

#thenutritionkid @thenutritionkid #elainehastings @elainehastings

 

Advertisements

About Elaine Sirt -Hastings, RD. National Nutrition, Energy & Human Performance Expert

Registered Dietitian and Nutritionist Elaine Sirt-Hastings, RD, LD/N, CSSD is the Founder of Associates in Nutrition and Sports Specialty and President of. Elaine Hastings and Associates, a National Expert in Nutrition, energy, supplements and human performance, a leader in the health, wellness, fitness and sports nutrition industries. Elaine is an engaging and informed Supplement, Performance and Energy Expert. Elaine is a go-to media source both nationally and internationally, with extensive knowledge in every aspect of nutrition. She has been a multimedia content contribute and media resource for some 20 years. Elaine specializes in human performance, wellness, energy, nutrition, fitness, eating disorders, sports and team nutrition. She is a highly sought after educator, author and spokesperson with excellent cross-cultural awareness. Being a former athlete and model Elaine knows how to help you Stay in Your Game! Stay in Your Game™ Eat and move for Top Performance in YOUR Life! …work. fitness. corporate. teams. athletes. kids.

Discussion

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Gravatar

Calendar

November 2013
M T W T F S S
« Oct   Jan »
 123
45678910
11121314151617
18192021222324
252627282930  
%d bloggers like this: