Better Way to Eat Dressings and Sauces


Great Trick! Salad Dressing Fork Method

Many dressings and sauces have an enormous amount of calories associated with them; so that deliciously healthy salad you had for lunch was for nothing because you put two tablespoons (one serving) of ranch dressing over it. Often times, people order a salad thinking it is going to be the healthier option; however, after restaurants put all the dressing, cheese, croutons, bacon bits, and other items all over the lettuce, you now have a salad that is a whopping 850+ calories. Two cups of leafy green lettuce is only 20 calories. All those extras add up in calories, sodium, and fat; with the main culprit being the dressing. I will let that sink in for a moment.


So how do you have a salad, that is still tasty, without all the extra calories? You think like Sally (from When Harry Met Sally) and keep the dressing on the side. Of course, you will want to “hold” all the extras (cheese, croutons, bacon, etc.) and keep the lean protein (chicken, fish) and even keep the hard-boiled egg. Now how do you still have that ranch dressing (or your favorite fatty dressing) without all the calories and fat? Lightly dip your fork in the side of dressing (just the tip of the prongs are covered), then grab a bunch of salad on the fork, and eat. This light dipping of the dressing will get you the flavor without all the calories and fat. This is called the Salad Dressing Fork Method. (no joke; it is a real method used by many big name health corporations including Weight Watchers). You can use this method with salad dressings and sauces. If you have a favorite chicken dish that comes smothered in a rich sauce, ask for the sauce on the side and use the same method but with your sauce. This method saves you over 80% of the calories and fat normally consumed by dousing your salad with dressing.

Here is a great video on the Salad Dressing Fork Method by The Mojo Coach, Debi Silber.

If the Salad Dressing Fork Method does not appeal to you, there is another way to still have your favorite fatty dressing but cut back on the caloric intake. I call this the “Dressing Dilution Method” (yes, I just made that up LOL). Take one tablespoon of your favorite creamy dressing (Cesar, Ranch) and place in small bowl. Add one tablespoon of water to the small bowl. Mix well. Pour over salad. This saves you 50% of the calories and fat normally consumed by dousing your salad with dressing.

Hope this was helpful. Do you have any successful methods at reducing calories but keeping the flavor?


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