Summer time is high season for healthy salads. But the bandage you choose can make a big difference.
From classic Caesar to fat-free balsamic we asked dietician Helen Bond to evaluate the benefits of ten supermarket salad dressings. We then rated them.
MARY BERRY'S CLASSIC SALAD DRESSING 235 ml, £ 4, ocado.com Per serving (30 ml): Calories, 120; saturated fat, 0.72 g; Sugar, 6 g; Salt, 0.36 g
MARY BERRY'S CLASSIC SALAD DRESSING
235 ml, £ 4, ocado.com
Per serving (30 ml): Calories, 120; saturated fat, 0.72 g; Sugar, 6 g; Salt, 0.36 g
CONTENTS: rapeseed oil, water, sugar, white wine vinegar, spices including mustard seeds, basil, parsley.
EXPERT EVALUATION: On the plus side: Rapeseed oil is rich in healthy monounsaturated fats and helps to keep cholesterol levels in check. Mustard seeds provide selenium, which is important for thyroid and immune function as well as for healthy hair and skin.
A homemade version of oil and vinegar would be healthier if you avoided one and a half teaspoons of sugar per serving (one-fifth of the daily limit, with 20 g of sugar per 100 ml, which makes the sugar content higher than with a digestive biscuit).
And at 120 calories per serving, it's also not waist-friendly. 2/10
HELLMANN'S SAMEAME & SOY DRESSING 210 ml, £ 1.65, sainsburys.com Per serving (30 ml): Cal, 77; saturated fat, 0.66 g; Sugar, 2 g; Salt, 0.44 g
HELLMANN'S SESAME & SOY DRESSING
210 ml, £ 1.65, sainsburys.com
Per serving (30 ml): Cal, 77; saturated fat, 0.66 g; Sugar, 2 g; Salt, 0.44 g
WHAT IS IN IT: Water, apple cider vinegar, rapeseed oil, soy sauce, honey, sesame and oil, spices and spices.
EXPERT REVIEW: Sesame seeds are rich in iron, but there are less than 1 gram per serving.
If you sprinkle a few teaspoons more, 7 percent of your daily iron needs are covered (try a Chinese-style salad with Romans, spring onions, peanuts, coriander, dressing and sesame seeds).
Dressing is medium calorie, but one serving contains about 1/14 of your daily salt, quite high for a tiny part of your total diet. It also has half a teaspoon of sugar.
On the positive side, it is lower in calories than others. 6/10
WAITROSE BLUE CHEESE DRESSING 235 ml, £ 1.86. Per serving (30 ml): Cal, 180; saturated fat, 1.6 g; Sugar, 2 g; Salt, 1.11 g
WAITROSE BLUE CHEESE DRESSING
235 ml, £ 1.86.
Per serving (30 ml): Cal, 180; saturated fat, 1.6 g; Sugar, 2 g; Salt, 1,11 g
WHAT IS IT : Rapeseed oil, white wine vinegar, water, sugar, blue cheese powder, egg yolk, salt.
EXPERT EVALUATION: Adding 180 calorie dressing to your salad is like adding a bar of chocolate. This also has an enormous amount of salt – one serving has almost a fifth of the recommended daily amount of 6 g.
4% blue cheese powder is not enough to add calcium to your diet, but it does increase your fat content: per serving, you get 8% of your recommended saturated fat limit. Best avoided. 1/10
TRACKLEMENTS HONEY MUSTARD DRESSING 240 ml, £ 3.29, ocado.com Per serving (30 ml): Cal, 164; saturated fat, 1.95 g; Sugar, 3.6 g; Salt, 0.42 g
TRACKLEMENTS HONEY MUSTARD DRESSING
240 ml, £ 3.29, ocado.com
Per serving (30 ml): Cal, 164; saturated fat, 1.95 g; Sugar, 3.6 g; Salt, 0.42 g
CONTENT: Sunflower oil, apple cider vinegar, honey, mustard, water, sugar, salt.
EXPERT EVALUATION: Contains only ingredients that you would find at home. That is, nothing artificial, which is a plus, but one serving contains 164 calories (about as much as a bag of chips) and almost a teaspoon of added sugar.
There's also nearly a tenth of your daily maximum saturated fat intake per serving. However, this is offset by a much higher level of unsaturated fats (sunflower oil provides both types), which is healthier and helps to keep cholesterol levels under control ,
Sunflowers are also a good source of Vitamin E, which protects our cells from DNA damage – one serving could deliver more than you need daily for Vitamin E.
Vitamins E and C work together to protect the cells from damage. Make sure that the salad contains vitamin C-rich ingredients such as paprika or spinach. 4/10
TESCO MANGO & CHILLI SALAD CLOTHING
TESCO MANGO & CHILLI SALAD DRESSING 250 ml, 85 pieces Per serving (30 ml): Cal, 66; saturated fat, 0.6 g; Sugar, 3 g; Salt, 0.4 g
250 ml, 85 p.
Per serving (30 ml): Cal, 66; saturated fat, 0.6 g; Sugar, 3 g; Salt, 0.4 g
WHAT IS IN IT: Water, rapeseed oil, mango puree, red chili puree.
EXPERT REVIEW: The mango puree is enough to give flavor but no nutrients. For a healthy salad with plenty of vitamin C, fiber and protein you should, however, with pieces of fruit, watercress and shrimp to eat it.
The sugar content per serving (8 to 9 percent of your daily limit) is less than healthy, but this dressing could still be a good option for slimming, with an acceptable level of 66 calories per serving.
The chili heat can also mean that you use less dressing for the same taste. 5/10
SAINSBURY'S SWEET BALSAMIC
SAINSBURY'S SWEET BALSAMIC 260 ml, 85 p. Per serving (30 ml): Cal, 18; saturated fat, trace; Sugar, 1.74 g; Salt, 0.23 g
260 ml, 85 p
Per serving (30 ml): Cal, 18; saturated fat, trace; Sugar, 1.74 g; Salt, 0.23 g
WHAT'S IN IT: Water, balsamic and red wine vinegar, grape juice concentrate, sugar, cornmeal, spices.
EXPERT VERIFICATION: Despite & # 39; sweet & # 39; in the name Does not have as much sugar as many salad dressings, at a little less than half a teaspoon in a 30-ml serving.
It is amazingly low in calories and gets brownie points because it is one of the less salty dressings.
Because it is fat-free, you should add healthy fat sources such as seeds or avocado to your salad so that fat-soluble antioxidants such as beta-carotene in leaves and tomatoes are better absorbed. 9/10
PIZZA EXPRESS HOUSE LIGHTWEIGHT SALAD CLOTHING
PIZZA EXPRESS HOUSE LIGHT SALAD DRESSING 235 ml, £ 1.50, most supermarkets. Per serving (30 ml): Cal, 89; saturated fat, 1.26 g; Sugar, 1.38 g; Salt; 0.66 g
235 ml, £ 1.50, most supermarkets.
Per serving (30 ml): Cal, 89; saturated fat, 1.26 g; Sugar, 1.38 g; Salt; 0.66 g
WHAT: Water, olive oil, vinegar, egg, salt, other spices.
EXPERT VERIFICATION: Ranch-style creamy dressing with some of the oil replaced by water.
& # 39; Light & # 39; It only needs 30 percent less fat or calories – in this case fat – than an original version of the product. If you hope for a low-calorie dressing, you would be disappointed. This has more calories than a chocolate digestion.
The sugar is low and the saturated fat content is okay.
In terms of salinity, one serving will provide more than one tenth of your recommended limit. 2.5 / 10
MORRISONS CAESAR DRESSING 175 ml, £ 1.10. Per serving (30 ml): Cal, 120; saturated fat, 1.2 g; Sugar, 0.8 g; Salt, 0.36 g
MORRISON'S CAESAR DRESSING
175 ml, £ 1.10.
Per serving (30 ml): Cal, 120; saturated fat, 1.2 g; Sugar, 0.8 g; Salt, 0.36 g
WHAT'S IN IT: Rapeseed oil, water, egg, Parmigiano Reggiano, vinegar, garlic, Worcester sauce and other spices is one of the worst associations because of its creaminess, but this version is not bad.
Unlike homemade Caesar salad dressing, which may be filled with cheese, it is not rich in saturated fat or sugar, and 120 calories per serving are not terrible.
The 7% Parmigiano Reggiano gives only 2.5% of your daily calcium per serving.
Use this dressing to bind a vibrant cabbage salad of red cabbage, apple, carrot and red onions, which would contain more antioxidants than regular iceberg lettuce. 6/10
ASDA EXTRA SPECIAL FRENCH VINAIGRETTE
ASDA EXTRA SPECIAL FRENCH VINAIGRETTE 255 ml, £ 1.29. Per serving (30 ml): Cal, 102; saturated fat, 0.6 g; Sugar, 3.8 g; Salt, 0.32 g
255 ml, £ 1.29.
Per serving (30 ml): Cal, 102; saturated fat, 0.6 g; Sugar, 3.8 g; Salt, 0.32 g
WHAT IS IN IT : Water, vinegar, rapeseed oil, sugar, mustard and spices.
EXPERT VERDICT : Made with Chardonnay vinegar and a combination of ordinary and cold-pressed rapeseed oil.
While this may affect the aroma, it does not make any difference in nutritional value. There is still almost a teaspoon of sugar per serving, although the salt and saturated fat content is not bad.
Make a sugar-free version by shaking oil and vinegar in a 2: 1 ratio and adding mustard. 3/10
RAW VIBRANT LIVING ORGANIC APPLE CIDER VINEGAR WITH TURMERIC & GINGER
500ml, £ 4.29, ocado.com
RAW VIBRANT LIVING ORGANIC APPLE CIDER VINEGAR WITH TURMERIC & GINGER 500ml, £ 4.29, ocado.com Per serving (30ml): Cal, 2; saturated fat, 0 g; Sugar, 0.2 g; Salt, trace
Per serving (30 ml): Cal, 2; saturated fat, 0 g; Sugar, 0.2 g; Salt, trace
WHAT'S IN IT: Apple Cider Vinegar, Water, Ginger, Turmeric, Chili.
EXPERT TESTING: A popular alternative to standard dressings because it is low in calories and people believe it reduces blood lipid levels.
It is believed that vinegar contributes to weight loss, possibly by stimulating fat burning.
A 2009 study in the journal Bioscience, Biotechnology and Biochemistry found that people who consumed 1 to 2 tablespoons of vinegar had a low weight loss (2 to 4 pounds) and a lower triglyceride content than those who did not drink ,
Do not use apple cider vinegar specifically, and overall, the evidence that it contributes to weight loss is not compelling.
This product contains curcumin (the active ingredient in turmeric) and ginger, which have anti-inflammatory effects, but the quantities per serving are small and I doubt they will do much.
A vinegar dressing goes well with potato salads – the acid slows sugar release from the potatoes and lowers blood sugar and insulin levels, which can increase the risk of diabetes.
You would have to add oil to make it a proper dressing.
If one half were mixed with olive oil, this would increase to 130 calories per two tablespoons serving. 7/10
Secrets of an A-List Body
This Week: Andie MacDowell's Shoulders
Andie MacDowell wore The Shoulder at the LA premiere of her new movie Ready Or Not , The 61-year-old actress says her favorite exercises are walking and yoga.
"Walking is more than just exercise – your cortisol levels are balanced by walking in nature," she said.
WHAT TO ATTEMPT: ] The loaded stand-up trains every muscle and strengthens the shoulders. Keep a weight in your right hand while lying on your back. Lift it so that your right arm is almost straight ahead of you. Tighten your body muscles and place your left hand on the floor behind your body to reach a standing position while keeping your weight up. Keep your right arm straight during the entire movement and finish the exercise with the weight directly above your head.
Repeat this five times on each side, building up to ten.