Milly Gaines
While it is always healthier to make your own salad dressing, there are many store-bought options that can complement your DASH diet. Dietitians recommend choosing a salad dressing with no more than 100 calories, 5 grams of sugar, and 300 milligrams of sodium per 2-tablespoon serving. Kennedy, a former manager of nutrition at Everyday Health, suggests that when it comes to fat content, it is best to stick to under 1.5 grams of saturated fat per 2-tablespoon serving.
| Characteristics | Values |
|---|---|
| Calories | Aim for 100 calories or fewer per 2-tablespoon serving |
| Fat | No set limit, but less than 1.5 grams of saturated fat per 2-tablespoon serving |
| Sugar | Less than 5 grams of added sugar per 2-tablespoon serving |
| Sodium | No more than 300 milligrams per serving |
| Ingredients | Avocado oil, olive oil, vinegar, mustard, honey, berries, herbs, spices, black pepper, lemon, lime, red pepper flakes |
| Example Dressings | Balsamic vinegar, honey mustard, walnut vinaigrette, raspberry vinaigrette |
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What You'll Learn
Low-calorie options: vinaigrettes are best
When it comes to store-bought salad dressings that align with the DASH diet, it's important to be mindful of the ingredients and their nutritional content. While homemade dressings are generally recommended, there are some convenient options available at grocery stores that can complement your DASH diet journey.
To make informed choices, carefully read the nutritional facts label on the store-bought dressings. According to Kelly Kennedy, RDN, former manager of nutrition at Everyday Health, certain guidelines can help you select a dressing that enhances the taste of your greens without compromising your weight loss goals.
- Calories: Aim for 100 calories or fewer per 2-tablespoon (tbsp) serving. This is a crucial factor in maintaining a calorie deficit for weight loss.
- Fat: While Kennedy doesn't specify a total fat limit, she emphasizes focusing on saturated fat. Aim for less than 1.5 grams of saturated fat per 2-tbsp serving, with dressings containing 1 gram or less of saturated fat being ideal.
- Sugar: Choose dressings with less than 5 grams of added sugar per 2-tbsp serving. This is especially important to keep in mind as sugar can quickly add up, hindering weight loss.
- Sodium: Select a dressing with no more than 300 milligrams (mg) of sodium per serving.
When navigating the dressings aisle, Kennedy advises that vinaigrettes will typically be the lower-calorie options. For example, you can opt for a raspberry vinaigrette, such as the 365 Organic Raspberry dressing from Whole Foods' 365 brand. It's made with real raspberries, apple cider vinegar, and organic soybean oil, and it's both dairy-free and vegan. This vinaigrette can be used not only on salads but also as a marinade for grilled vegetables, chicken, or fish.
Additionally, you can explore other vinaigrette variations, such as a walnut vinaigrette, which offers the added benefits of amino acid l-arginine for heart health and alpha acid for bone health.
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Avoid salt, sugar, and saturated fats
The DASH diet is a dietary pattern that stands for Dietary Approaches to Stop Hypertension. It is a well-known and widely studied eating pattern that has been shown to help manage and prevent high blood pressure. The DASH diet is low in salt, sugar, and saturated fat.
Salt is often added to foods as a preservative or flavour enhancer, but it can be detrimental to health when consumed in excess. The DASH diet recommends limiting salt intake to no more than 3/4 teaspoon (1,500 mg of sodium) per day. This can be achieved by reducing highly processed foods and eating mostly whole foods. When cooking, avoid adding salt to rice, pasta, or hot cereal. Choose foods labelled "no salt added", "low sodium", or "very low sodium". Use sodium-free spices or flavourings instead of salt to enhance the taste of your meals.
Sugar is often added to foods and drinks to enhance their sweetness, but it can have negative effects on health when consumed in excess. The DASH diet recommends minimising added sugars, including those in candy, soda, and table sugar. It also restricts unrefined sugars and alternative sugar sources like agave nectar. When choosing canned fruit or juice, opt for those without added sugar. If you have a sweet tooth, opt for treats that are fat-free or low in fat, such as sorbets, fruit ices, jelly beans, hard candy, graham crackers, or low-fat cookies. You can also use artificial sweeteners like aspartame or sucralose to satisfy your sweet tooth while reducing your sugar intake.
Saturated fats are typically found in animal sources and some plant-based oils. The DASH diet recommends limiting foods high in saturated fat, such as fatty meats, full-fat dairy products, and certain oils like coconut, palm kernel, and palm oil. Choose lean protein sources like fish, poultry, and beans, which are lower in saturated fat. When cooking, opt for vegetable oils like canola, corn, olive, or safflower oil.
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Honey mustard: a tasty, low-sugar option
Honey mustard is a great option for a tasty, low-sugar salad dressing on the DASH diet. While making your own dressing is often the healthiest option, store-bought honey mustard dressings can be a quick and easy way to add flavour to your salads while sticking to the DASH diet.
When choosing a store-bought honey mustard dressing, it's important to read the labels and select a brand that is low in sodium and sugar. Look for a dressing that uses unseasoned rice vinegar, as seasoned rice vinegar is high in sodium and sugar. You can also make your own honey mustard dressing at home by combining olive oil, Dijon mustard, honey, oregano, garlic powder, salt, and pepper. This way, you can control the amount of sodium and sugar in your dressing.
Honey mustard dressing can be paired with a variety of salads. For a vegetarian option, combine it with butter lettuce, chickpeas, tomato, cucumber, mozzarella, banana rings, and marcona almonds. If you're looking for a heartier option, add some grilled chicken or salmon. You can also make it a meal by adding cooked vegetables such as corn, beets, or zucchini.
To make your salad DASH diet-friendly, it's recommended to use spinach, kale, arugula, or romaine greens as a base. You can also add a variety of toppings, such as summer fruits and vegetables, and avoid adding salt. Additionally, pay attention to portion sizes and be mindful of the amount of dressing you use. A good guideline is to use two tablespoons of dressing for every serving of salad.
By choosing a low-sodium, low-sugar honey mustard dressing and pairing it with DASH diet-friendly salad ingredients, you can enjoy a tasty and healthy option that fits within the guidelines of the DASH diet.
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Walnut vinaigrette: a healthy, tasty choice
Finding a store-bought salad dressing that fits within the DASH diet can be challenging, as many options are loaded with calories and unhealthy fats. While making your own dressing at home is the best option, there are still some healthy and tasty choices available at your local grocery store. One such option is walnut vinaigrette.
Walnuts have numerous health benefits, including amino acid l-arginine, which helps with heart disease, and amino 3-fat alpha acid, which is great for bone health. They are also a good source of micro nutrients and trace minerals, which can help reduce sugar cravings and provide a boost of energy.
A tasty and healthy walnut vinaigrette can be made by blending walnuts with apricots that have been soaked in water for 30 minutes. This combination of ingredients not only tastes great but also ensures you're getting enough vegetables and micronutrients in your diet. For added convenience, you can make a larger batch of this dressing and store it in your fridge for up to three days.
When building your salad, start with a base of spinach, kale, arugula, or romaine greens. Then, add some protein like grilled chicken, salmon, tofu, or chickpeas. Top it off with some summer fruits and vegetables, such as corn, beets, blueberries, or cucumbers. A walnut vinaigrette dressing will not only complement these ingredients but also provide you with the health benefits of walnuts, making it a great choice for a DASH diet-friendly store-bought salad dressing.
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Balsamic vinegar: zesty and low-calorie
When it comes to store-bought salad dressings for the DASH diet, it's important to be mindful of calories and unhealthy fats. While homemade dressings are ideal, you can still find good options in stores. Balsamic vinegar is a zesty and low-calorie choice that can enhance your DASH diet meals and even offer some health benefits.
Balsamic vinegar is a versatile ingredient that pairs well with various foods. In the context of the DASH diet, it's a great way to add flavour to salads and other dishes while keeping your fat and sodium intake in check. The DASH diet emphasizes the importance of lowering hypertension and improving overall health by reducing sodium and saturated fat intake. Balsamic vinegar, with its tangy and slightly sweet flavour, can be a key component in achieving those goals.
As a dressing, balsamic vinegar can be combined with olive oil and a pinch of honey. You can also add some red pepper flakes if you like it spicy. This simple combination not only tastes delicious but also provides a good source of healthy fats from the olive oil. Additionally, the antioxidants present in balsamic vinegar may offer skin benefits, including treating acne and potentially improving your skin's appearance over time.
For a refreshing twist, you can also use balsamic vinegar in a reduction sauce. By simmering the vinegar over low heat until it reduces by half, you can create a sweet and tangy syrup. This syrup pairs exceptionally well with grilled fruits like pineapple, mangoes, and peaches. Simply toss the fruit in brown sugar, grill it, and then drizzle with the balsamic reduction. This dessert option is a tasty way to incorporate the DASH diet into your routine.
In addition to salads and desserts, balsamic vinegar can be used in savoury dishes as well. For instance, it pairs beautifully with pork tenderloin. By creating a sauce with apples, onions, rosemary, and balsamic vinegar, you can craft a delicious and healthy meal that aligns with the DASH diet. The vinegar adds a depth of flavour to the dish while also contributing to your overall health goals.
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Frequently asked questions
While making your own salad dressing is the best option, there are some good store-bought options that can be found if you read the nutritional facts label carefully. Kelly Kennedy, RDN, recommends looking for a dressing with no more than 100 calories, 1.5 grams of saturated fat, 5 grams of added sugar, and 300 milligrams of sodium per 2-tablespoon serving. Some specific recommendations include Primal Kitchen's balsamic dressing and Whole Foods' 365 Organic Raspberry dressing.
Some good ingredients to make a salad dressing for the DASH diet include extra virgin olive oil, vinegar (balsamic or wine vinegar), mustard, dried herbs and spices, and ground black pepper. You can also add other ingredients like garlic, lemon juice, thyme, or honey to taste.
When making a salad dressing for the DASH diet, it is important to watch your portion sizes and limit added salt. You can also try to incorporate healthy proteins and toppings, such as grilled chicken, salmon, tuna steak, tofu, eggs, chickpeas, or summer fruits and vegetables.
