How to Choose Salad Dressing

by Shereen Jegtvig for foodessentials
You start with a bed of leaves, add tomatoes, cucumbers, broccoli and maybe a few dry croutons. Then you top off your salad with dressing to add extra flavor. Maybe you like creamy Italian or a sweet red French dressing. Perhaps a vinaigrette or blue cheese dressing is more to your liking. There are many varieties of salad dressings to suit your mood and your taste. But are all of them good for you?

Salad dressings can be good for you, depending on the type of oil used. Canola oil is rich in alpha linolenic acid, an omega-3 fatty acid and extra virgin olive oil is rich in monounsaturated fatty acids that keep your heart and cholesterol healthy. Adding a little of oil to your salad also makes it easier for your body to absorb vitamins A, D, E and K. The dressing you choose for your salad should add a touch of flavor, but not soak every bit – most salad dressings are mostly oil and that means the calories can add up fast.

What to Look For

Salad dressings can be simple – just an oil, some vinegar and a few seasonings. However, some dressings contain lots of extras that you may not want on your healthy salad.

Type of Oil

First, look at the list of ingredients to see which type of oil is in your dressing. Olive oil and canola oil are good choices because they both offer the most health benefits. Sometimes soy oil is used, which is a concern if you are allergic to soy. Other oils include safflower or sunflower – they’re not really bad oils, but they’re mostly omega-6 fatty acids, which are already plentiful in the average diet. Some dressings claim to be light or low-fat, which can be a good thing, but look to see if any extra sweeteners are used, or what other thickeners are used in place of the fat.

Sweeteners and Added Ingredients

Many dressings have a sweet flavor, so look to see what type of sweeteners are used. The most common sweetener is high fructose corn syrup, followed by sugar and honey. A few dressings may contain artificial sweeteners to cut down the calories. Look on the list of ingredients to identify artificial colors, preservatives and added thickeners. If you can’t pronounce the names, chances are they’re artificial and people who with chemical sensitivities probably want to avoid them.

FoodEssentials List to Help You Choose Salad Dressings

Explore the FoodEssentials dressings to find the healthiest salad dressings that are just right for you and your family:
High Fructose Corn Syrup-Free Greek Dressings

Preservative-Free Asian Dressings

Vinaigrette Containing Sweeteners

French Dressing Without Artificial Coloring

Resources for Salad Dressings

WebMD The main use for salad dressings is to top a salad. Salads can be very healthy and WebMD gives you four reasons why you should eat more salads.

CBSNews Not all salads are good for you. Depending on the ingredients you choose, your salad may skyrocket in calories. One way to add too many calories is to drown your salad with too much high calorie dressing. CBS News has some more tips for making a healthy salad.

Eating Well Not sure what to put on your salad? Eating Well has lots of recipes and ideas for building a better salad. In fact, a good salad can become a healthy meal when you choose dark greens and lots of fruits and vegetables.

American Dietetic Association When you dine at restaurants, you may opt for a trip around the salad bar. Here are some tips for keeping your salad healthy.

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