In the News - April 2008
Put fork in charge in salad eating
HOT SPRINGS, Ark. - Many dieters eat salads as part of their regimen. But
while they’re in pursuit of a slimmer figure, many dieters often pile their
leafy greens with cheese, croutons and fat-laden salad dressing.
"We set out to eat salads with the best of intentions, and often unknowingly
derail our healthy diet efforts," said Lisa Gilmore, Garland County extension
agent with the University of Arkansas Division of Agriculture.
"Salads can be healthy and diet-friendly," Gilmore said, "but it depends on
you: what you put on the salad, how much of the tasty toppings you add and even
your method of eating. Yes, how you eat a salad can make a difference."
Gilmore said she uses "the fork method" of salad eating.
The fork method involves two steps: 1) Order your salad dressing on the side
- low fat, nonfat, or even full-fat if that’s what you prefer. 2) Before you
stick your fork into the salad greens and accompanying toppings, dip your fork
in the dressing. Tap excess dressing off the fork tines and go for the green.
It’s very simple. With each bite you get the flavor of the salad dressing but
use far less of it.
"The purpose of eating a salad isn’t to cover the taste of the lettuce,"
Gilmore said. "But when we drown salad greens in dressing - anywhere from
one-quarter to one-half cup, we’re piling on calories and fat."
Most bottles of salad dressing list as a serving just 1 or 2 tablespoons.
That doesn’t go far when poured over the top. And even 2 tablespoons can add 150
calories and nearly 16 grams of fat to your otherwise healthy bowl of veggie
goodness. When you add a half-cup, you’re piling on a whopping 600 calories and
60 grams of fat. Your "healthy" salad has reached the calorie level of a burger!
"You may find that you like the taste of the salad itself when you free
yourself and your salad of heavy dressings," she said.
If using the fork method is still hard to fathom, there are other ways to
reduce your dressing use and make your salad healthier.
The use of low-fat or nonfat dressing is certainly an option. Just be aware
of portion sizes - 2 tablespoons of reduced fat dressing can have 66 calories and
5 grams of fat. Fat-free dressing can have 33 calories. Adding an excess ½ cup
of fat-free dressing to a salad still significantly increases the calories
consumed.
Consider using reduced fat versions of dressing. And keep a close eye on the
other toppings added such as cheese and croutons, Gilmore advised.
For more information on nutrition, contact your county extension agent or
visit www.uaex.edu and select Health and Nutrition. The
Cooperative Extension Service is part of the U of A Division of Agriculture.
April 4, 2008
Media Contact: Lamar James
Extension Communications Specialist
U of A Division of Agriculture
Cooperative Extension Service
(501) 671-2187 or (501) 753-0207
ljames@uaex.edu
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