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Chances are, if you favorite salad dressing is very delicious and tasty, it's fattening. People will always be quick to point out there are fat-free varieties. I have a few bottles, myself. They are practically full. One is out-dated.

According to a survey by the Association For Dressings and Sauces, the top three regular, full fat salad dressings people most like are Ranch, Italian, and Blue Cheese.

From the household names in my fridge: Ranch - 16 g. fat and 150 cal., per 2 tbs. serving Italian - (sorry, make my own) Blue Cheese - 13 g. fat and 120 cal., per 2 tbs. serving

I love a good salad dressing as much as the next person, but yes, the very best ones are fattening. Even my newly discovered oil-and-water based Greek salad dressing comes in at 11 grams of fat and 100 calories per serving.*(Don't even ask about my favorite jarred, specialty Caesar - so creamy that it can only be found in the refrigerated section of the produce market!)

The thing to remember is: if you are already happily and healthily maintaining your weight eating as you please, then, by all means, go ahead and keep eating whichever dressings you like. Particularly, if it keeps you reaching for the carrot sticks, broccoli, and fresh salads instead of the potato chips.

If, on the other hand, you are trying to quickly drop 5 or more pounds- you definitely want to keep an eye on your intake of fat and calories, and watch out for ones that may otherwise sneak past you. If you're on a lowfat or low-calorie diet, or if you use more than the recommended serving size, you could easily blow your whole meal allotment on just a salad!

If you're not crazy about fat-free dressings, you can always do what the fashion models do and spritz with a little lemon. Or, consider making your own healthier house dressing' with olive oil, vinegar, and your favorite spices. Balsamic vinegar is delicious all on it's own, and may offer other health benefits.

Another way to avoid unwanted calories in your salad dressing is to think about topping your salad with veggies and meat prepared in your favorite marinade, instead of salad dressing. You can just have everything all at the same time- no muss, no fuss, no fat-free.

I actually have a friend who eats salad with only salt and pepper to taste. With the yummiest and freshest naked ingredients, she says, there is no need to dress a salad at all.

Salad dressing can be tricky, adding extra fat and calories, but there is no need to suffer over it. Even if it's fattening enough (like my sinful creamy Caesar) to count as a forbidden food,' it's better to enjoy what you like in moderation, rather than deprive yourself and then go overboard.

Simply check the labels, and rearrange other foods in your diet to make room for your favorite salad dressing, if need be. You will also need to remember to use the correct serving size, as many people go over without realizing.

Keep in mind, there are always creative ways to enjoy a salad with healthy ingredients from your kitchen, or without using any type of dressing. The most delicious salad dressings are often fattening, but your salad doesn't have to be.

* (I do have one lowfat favorite - Ken's Steakhouse Caesar Lite is surprisingly delicious and spicy, for a low-calorie salad dressing.)

Learn more about this author, A. Pesarosa.
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