How About a Bowl of Cherries with a Dollop of Cream on Top?

I loved this post by Fooducate on the inherent ridiculousness of fat-free salad dressings so I thought I would elaborate on the concept.  I recommend reading anything by the good people at Fooducate (recently named one of the top health apps by CNN) but for those that only have time to read one blog post, the gist is that salad dressing without the fat is not only tasteless but pointless.

By definition (or tradition at least) salad dressings are made with a fat and an acid - think oil & vinegar or any mayonnaise (eggs, oil and vinegar or lemon juice) based dressing. Also, there is actually a reason to have some fat atop your salad -- the vitamins derived from all those greens and veggies are fat-soluble which means they have to be eaten with some fat to be absorbed by your body.  The fact that some vitamins can only be aborted with fats (it is pointless to take a Vitamin D supplement unless you are consuming it with a meal that contains fat) could partly explain why more and more research is showing supplementing to be pointless for generally healthy adults.  Mother nature did not mean for you to get your vitamins from a pill!

Healthy fats are important for brain function and are the key to satiety (remember how you could eat almost an entire box of fat-free cereal or a huge bowl of pasta with fat-free tomato sauce during the no fat craze?).  I have actually suggested clients add fat to their diet and seen them lose weight as a result.  I would always recommend opting for the low-fat yogurt instead of the fat-free. It generally has less sugar and because of the slight amount of fat, will keep you fuller for longer which makes it a better mid afternoon snack. As for those fat-free salad dressings - most are made of water, sugar and vinegar with a few preservatives thrown in. They literally add no value to your greens.

The key to consuming fat and not getting fat is to treat fat as a garnish.  However, most Americans seem to have fat, carbohydrates and sugar as their entrees and vegetables or fruit as their sides.  The expression - "the cherry on top" is actually a good  way to describe the average American diet - the part that's not good for you tends to fill the bowl and the part that is good for you tends to be treated as an extra (i.e. an ice cream sundae with a little fruit on top). 

One easy way to lose weight and feel great is to reverse this pattern. A salad done right is the perfect example of this; I find few meals more satisfying than a bowl of greens and veggies, a little protein and a nice oil-based dressing (and a few nuts or slices of avocado to make it more filling if needed). Make vegetables, legumes and fiber-rich fruits the bulk of your meals and treat refined carbohydrates, fats and sugars as sides and garnishes. I call this "reversing it" and it really works. I have already posted my "reverse lasagna" recipe and mentioned my breakfast of champions which is basically a reverse omelet (sauté loads of veggies, top with 1-2 scrambled eggs and a sprinkle of parmesan cheese), but here are some other ideas for reversing it:

* Instead of a bowl of granola or cereal with milk and a fruit garnish, try a bowl of berries topped with 1/4 cup granola or a crunchy cereal like Kashi Go Lean and/or and 1/4 cup Kefir (cultured raw yogurt). This is a power breakfast! You could also blend the fruit and yogurt with ice for a smoothie and sprinkle a little granola on top.

* Instead of a large omelet loaded with cheese, try a spinach salad topped with a poached or fried egg (slice it crepe style over salad), sliced red pepper, a sprinkle of feta or parmesan cheese and a light olive-oil based dressing. 

* Instead of a large bowl of creamy pasta primavera, try a 3/4 cup serving of whole wheat pasta (measure BEFORE you cook it) topped with a heaping pile of veggies roasted in olive oil.  

* Instead of ribs and a side of baked beans try a hearty lentil stew or black bean soup cooked with a few ounces of diced ham or smoky bacon.

* Instead of cheese quesadillas and a side of beans and rice try two corn tortillas (crisp on a skillet and serve open face) topped with a generous portion of black or pinto beans, salsa and a sprinkle of mexican cheese. You could also add strips of grilled chicken or steak and wrap like a taco. Yum!

* Instead of chicken or tuna salad sandwich on thick bread, try a half cup of the salad (preferably a low mayo version) on a bed of greens and other raw vegetables and a few healthy grainy crackers on top like croutons or used for dipping.

* Instead of a creamy pie with a thick buttery crust, make a seasonal berry crumble. 

* Instead of chicken parmesan, try this healthy eggplant parmesan (we make our own sauce and halve the cheese) where the vegetable is the star.  Making vegetables the star of at least a few meals per week could add years to your life and help the planet (hence the meatless Mondays trend).

The reversing it rule also works great anytime you are dining out buffet style (think hot bar at Whole Foods or the equivalent) or at a dinner party or catered work event. It works like this: fill the large part of the plate (imagine it divided into 3 parts with a 50/25/25 split if it's not) with steamed or sauteed vegetables and the smaller sections with your protein (beans or lean meat) and healthy carbohydrates like brown rice, a grain salad or fruit. Most Americans do the opposite, which is exactly why the Standard American Diet (SAD!) is causing so many health problems. 

So next time you are encountered with an ice cream bar, stun all your dining companions by having a bowl of fruit with a small dollop of ice cream on top. You won't be deprived, but you will look and feel the better for it!