House Calls

SUM 2017

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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Page 21 of 54

The result: One store-bought French salad dressing lists soybean oil, high fructose corn syrup, distilled vinegar, and honey as its first four ingredients and has 150 calories, 12g fat (18 percent of one's recommended daily value), 1.5g saturated fat (9 percent DV), 220mg sodium, 10g carbohydrates, and 9g sugar in a two-tablespoon serving. MAKE IT HEALTHY Salad Dressing The sunny summer season is prime time for fresh and flavorful produce, meaning salads are ripe for the making. And while the veggie-packed dish can be a low-calorie, low-fat way to fill up on the nutrients, vitamins, and minerals your body needs, even the healthiest of salad plates can be sabotaged when dowsed in certain dressings. Here, Alexis Appel helps us avoid this common pitfall: A healthier way: Across the board, homemade salad dressing is a healthier option than store-bought varieties as you can use fresh, natural ingredients. For vinaigrettes, start with a base of regular or extra-virgin olive oil—its monounsaturated fats will not only help satisfy your hunger, they will help your body absorb the veggies' carotenoids and fat-soluble vitamins like vitamins A, D, E, and K. Add flavor using vinegars, Dijon mustard, citrus, herbs, salt, pepper, and garlic. For creamy dressings, swap saturated fat-filled ingredients like mayonnaise or sour cream with reduced- fat plain Greek yogurt (a good source of calcium and zinc), avocado, or tahini paste. When dining out, request that your dressing be served on the side, and only consume one two-tablespoon-sized serving of it. h o u s e c a l l s { summer 2017 } 17 Try this! To make a basic balsamic vinaigrette, mix equal parts balsamic vinegar and olive oil with salt and pepper to taste. If it's too tart for your taste, add a pinch of honey, stevia, or sugar. What's the problem? Both store-bought and restaurant salad dressings tend to be calorically dense and laden with saturated fat, cholesterol, and sodium. Additionally, most shelf-stable dressings are packed with preservatives. Subbing full-fat dressing with fat-free doesn't help: low- or non-fat varieties are made with thickening agents, food coloring, sugars (plain sugar, high fructose corn syrup, fructose, or honey), and sugar substitutes. Finally, serving size is a common problem. Many restaurants serve salads with two two-ounce ramekins of dressing (twice the recommended amount). 12g total fat

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