Salad dressing

[Sylpay]

We have just started the plan. Could you tell me how to determine which salad dressings we can use?

[Ossie-Sharon]

Hi, Sylpay, and welcome. The safest way to go is to make your own from basic healthy natural ingredients, such as olive oil, lemon juice, vinegar, herbs and spices, etc. If you buy readymade, be sure to check the ingredients list to make sure that the product is as close to homemade as possible. An example of the type of ingredients list that would indicate a fair store-bought dressing:
WATER, EXTRA VIRGIN OLIVE OIL*, EXPELLER-PRESSED SOYBEAN OIL*, RED WINE VINEGAR*, SEA SALT, DRIED ONION*, CELERY SEED*, DRIED PARSLEY*, LEMON JUICE CONCENTRATE*, DRIED GARLIC*, COLOR* (CARROT*, APPLE*, BLACK CURRANT*), BLACK PEPPER*, XANTHAN GUM.

[Sylpay]

Is there a guideline for the grams of fat and carbs if we buy them at the store?

[Ossie-Sharon]

Hi, Sylpay. Your menu pattern here is a general guide for total amounts for each day – you can budget in certain food items according to this. To see your menu pattern, click on “Exchange mode” in the toolbar above your menu. The exchanges roughly translate to the following nutritional values:
1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
1 protein exchange = 7 grams of protein + up to 5 grams of fat
1 fat exchange = 5 grams of fat
1 fruit exchange = 15 grams of carbohydrates
1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

[HorseHuskyCatLVR1]

I’m having a terrible time finding organic low fat salad dressings. I live near Bozeman, MT. I’m totally frustrated trying to find things for this diet! Can’t find anything whole grain except white bread! Am ready to look for a different plan! Please help me! Amy suggestions appreciated?

[Ossie-Sharon]

Hi, HorseHuskyCat. There are places in Bozeman that sell healthy foods – for example https://www.bozo.coop/ (two locations), http://tncfoods.com/, and Walmart.
By the way, it’s best if you make your own salad dressings, and use healthy ingredients (such as olive oil, lemon or lime juice, vinegars, and spices).

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