Fat Facts and Fallacies

Taste. That’s why we eat. Of course, it’s true that our bodies need nutritional fuel, but the real reason we eat is the pleasure we get from the way a food tastes. It’s nature’s way of seducing us into meeting our most basic needs. When we "taste" food, many things work together to create pleasure. Flavor, mouthfeel, aroma, temperature and texture combine with what we touch, see and hear.

For centuries, salad dressing has been a condiment used to make many foods taste better. But recently, it has gotten an undeserved reputation because they are such a popular source of dietary fat. But let’s face it. Salad dressings can make nutrient-rich, high-fiber and low-fat foods such as vegetables, turkey and tuna taste better. In fact, dressings used properly, in the right amounts, can make healthy, though sometimes bland, foods more appealing and still keep fat content at an acceptable level in each meal experience.

In fact, some dietary fat is essential, providing energy and helping the body transport and use certain vitamins, such as A, D, E, and K. And salad dressings are made from vegetables oils, which are excellent sources of unsaturated fats recommended over saturated fats by leading health authorities. In addition, there is now research that suggests foods rich in vitamin E, such as salad dressings, mayonnaise, margarine and nuts, may actually decrease the risk of coronary heart disease.

But, while a spoonful of dressing helps the nutrients go down, the most compelling reason healthy people continue to include small amounts of fat in their diet is the simple fact that fats taste good. Used in moderation, these condiments can make other more nutritional foods taste better. A variety of fruits, vegetables, lean meats, cheese and breads is the cornerstone of a balanced diet and the backbone of well-made salads and sandwiches. A serving of dressing can help build these foods into a meal that is far healthier overall than one loaded with saturated fat and very few, if any, key nutrients. (See Meal Comparisons chart below.)

Nutrition experts agree: there are no "good" or "bad" foods. In fact, any food can fit in a healthy diet. According to the U.S. Food Guide Pyramid we should eat many different foods, in the right amounts every day: six to 11 servings of bread, two to four fruits, three to five vegetables, two to three servings of dairy products and two to three servings of meat or protein -- daily. Enjoy fats, oils and sweets, sparingly.

It’s all a matter of choice and, fortunately, we have more choices today when it comes to foods typically high in fat and calories. In addition to a larger selection of flavors in regular dressings and sauces, there are many new flavors of light, reduced-fat, low-fat and fat-free condiments now on the market. Many reduced-fat dairy, deli and bakery products are also available, making it easier to make trade-offs. So if you prefer a regular salad dressing on your Greek salad, use only one or two tablespoons or use low-fat feta cheese instead of regular feta cheese. If you like regular mayonnaise on your roast beef and Swiss sandwich, then substitute the low-fat versions of roast beef and cheese.

Dressings Comparison Chart