By Kristi Tamaki, RD / Best Teen Diets Contributor

Good fats, bad fats, low-fat, fat-free.... All these terms can send us into a tornado of confusion.  There was a time in my life when I thought that eating a salad plain, without any dressing and piled high with veggies and topped with some form of protein would be the best for me, even if it didn't taste nearly as good.  Well it turns out that fat can make a salad better for me because some of the vitamins that are found in the veggies can't be used by my body without fat!  Think of it like the vehicle that transports the nutrients from veggie to body.   So I need fat?  Yes.  

Fat is necessary, but don't just give yourself free reign.  Instead, choose the healthy fats (unsaturated fats) that come from avocados, nuts, seeds, fish, and olive and canola oils.  And use them in moderate portions.  So I guess if you really liked your salads plain, a drizzle of olive oil and vinegar could work wonders for you without changing the taste too much.  But sometimes we want that creamy dressing that we're told to stay away from.  Say no more-- there's a healthy option for that!  The Academy of Nutrition and Dietetics recently shared how we can make salads healthier and included this little tidbit of information:  

"We've been conditioned to avoid full-fat salad dressings, but a study in the American Journal of Clinical Nutrition revealed that, like avocados, the oils in salad dressings help us absorb the carotenoids in our salad veggies. In addition, fat, whether it's from a salad dressing or an avocado, helps us absorb the fat-soluble vitamins A, D, E, and K, says registered dietitian Lona Sandon. Finally, adding a little fat — one or two tablespoons of dressing — to your salad can help you feel fuller and more satisfied."

Original article "Healthy Salads: Top This! Five Surprising Toppings For A Healthier Salad" from The Academy of Nutrition and Dietetics 

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org