By Theresa Stahl, RD, LDN

Q: I love creamy ranch dressing, bacon bits, and croutons, but I think these things are stalling my weight loss. Do you have any suggestions for healthy, low-calorie salad dressings and toppings?

A: As someone who used to love all the high-fat salad dressings and toppings, I can speak from personal experience.  For me, realizing the downside of these high fat foods, including extra calories contributing to extra weight and increased risk for high cholesterol, triglycerides and atherosclerosis (hardening of the arteries), convinced me not to make a habit of eating these rich toppings.

Typical restaurant salads can provide between 500 - 1,000 calories, and 30 - 70 grams of fat.  Just 2 ounces of regular ranch dressing may provide 300 calories and 30 grams of fat, and 2 ounces of bacon bits 200 calories and 12 grams of fat.  So you can see how quickly a low-calorie food (salad – lettuce, onions, tomatoes, and carrots) can become a high-calorie and high-fat food.

Currently, I’m enjoying lighter dressings in moderation made from scratch with various vinegars (apple cider, rice wine, and balsamic) or lemon juice and heart-healthy oils (canola, olive, and sesame).  For the crunch factor, I add a small amount of heart-healthy nuts (pecans and almonds are my favorites).  Dried fruits, such as cranberries, add a sweet surprise, and fresh fruits, such as strawberries, apples and pears provide sweet and tart juiciness.

But, there’s no reason to totally give up ranch dressing, bacon bits, or croutons. There are many low-fat dressings that provide 1/3 of the calories and fat as well as fat-free dressings and salad spritzers, which provide as little as 10 calories and 1 gram of fat in 10 sprays.  And ranch can be made at home with low-fat buttermilk and low-fat mayonnaise to cut both calories and fat.  Low-fat bacon (turkey or vegetarian) can be used as well as low-fat homemade croutons.

For homemade garlic croutons, slice crusty bread ½ inch thick and either brush on 1 teaspoon of olive oil or spray both sides of the bread with olive oil spray.  Cut a peeled clove of garlic in half and rub it on both sides of bread.  Cut the bread into cubes and spread in a single layer on a baking sheet. Bake about 10 minutes or until crispy and golden brown.  Stir once or twice during baking in order to brown all sides

So, you don’t have to eat a boring salad or give up your favorite flavors.  Smart ingredients and moderate portions are the key to healthy, low-calorie salads.