A salad is healthy... until you cover it in high-calorie, high-fat dressing. Most people are surprised to find out that a serving of salad dressing is a mere two tablespoons. Two tablespoons of ranch dressing cost 148 calories and 15 grams of fat, while two tablespoons of Caesar dressing add up to 156 calories and 17 grams of fat. And really, how many of us stop at just two tablespoons? Dressing up your salad is one of the quickest ways to tack on a ton of fat and calories. Fat-free or reduced fat dressings may seem much more affordable. Two tablespoons of fat free Italian dressing will set you back just 40 calories, and two tablespoons of ranch dressing is a mere 48 calories. But we all know by now if it seems too good to be true, it usually is.
What these dressings lack in fat and calories, they make up for in sugar and sodium. They offer no nutrition and prevent the body from absorbing important antioxidants found in the fresh vegetables in your salad. In order to bypass the fat trap, many diners opt for a more manageable oil and vinegar. After all, everyone knows the many benefits of olive oil. What these individuals tend to forget is that olive oil, albeit loaded with healthy fats, still has 100 calories per tablespoon. That means if you're going to use it, do it in moderation. Why not whip up a homemade vinaigrette or other low-fat dressing that you apply to your salad sparingly? One of the easiest ways is to enjoy your salad dressing on the side. Instead of coating your salad in any kind of dressing, dip your fork into the dressing before each bite... or even better, every other bite.