Understanding the 'Five a Day' Guideline
The 'five a day' campaign was designed to encourage people to eat at least five portions of a variety of fruit and vegetables every day to reduce the risk of serious health problems. A standard portion size is defined as 80g of fresh, frozen, or tinned fruit or vegetables. When evaluating coleslaw, the core components—shredded cabbage and carrots—are undoubtedly vegetables. The crucial variable, however, is the dressing that binds them together.
The Impact of Dressing on Coleslaw's Health Profile
Traditional coleslaw is often made with a rich, mayonnaise-based dressing that can be high in fat, salt, and sugar. This heavy dressing can substantially increase the calorie and fat content, potentially overshadowing the health benefits of the vegetables themselves. As a result, while the cabbage and carrots contribute toward your five a day, the overall nutritional quality of the dish is diminished. In contrast, lighter, healthier versions made with alternatives like Greek yogurt or a vinegar-based dressing can be a much better option for boosting vegetable intake without the extra calories and saturated fat.
Homemade vs. Store-Bought Coleslaw
There is a significant difference in nutritional value between coleslaw you make at home and the versions found in supermarkets. Store-bought options, while convenient, are often formulated for longer shelf life and taste, which means they can be loaded with excessive mayonnaise, added sugars, and salt.
Homemade Coleslaw allows for complete control over the ingredients. You can use low-fat mayonnaise, Greek yogurt, or a vinaigrette to reduce fat and calories. You can also add a wider variety of vegetables beyond the standard cabbage and carrot mix. This makes it a far healthier choice and a more reliable way to count it toward your daily vegetable intake.
Here's a list of ways to make your coleslaw healthier:
- Substitute some or all of the mayonnaise with low-fat Greek yogurt, sour cream, or crème fraîche.
- Use a simple, tangy dressing made from apple cider vinegar, a little olive oil, and mustard.
- Add other vegetables like finely diced bell peppers, onions, or celery for more variety and nutrients.
- Incorporate herbs and spices such as celery seed, fresh parsley, or a pinch of paprika for flavor without added fat.
- Sweeten with a touch of honey or maple syrup instead of refined sugar.
How Much Coleslaw Counts as a Portion?
A standard portion size for fresh vegetables is 80g. For coleslaw, this translates to approximately 3-4 heaped tablespoons, depending on the exact recipe. A critical point is that while the vegetables in coleslaw count, the fat from the dressing does not. When assessing a shop-bought coleslaw, it's wise to check the nutritional label, as the overall fat and salt content might make it less beneficial than a similar-sized portion of undressed salad. The NHS advises that even a moderate serving of certain bought coleslaws can contain a high percentage of your daily allowance for salt and fat.
Homemade vs. Store-Bought Coleslaw: A Nutritional Comparison
| Feature | Homemade Coleslaw (with healthier dressing) | Store-Bought Coleslaw (typical creamy style) |
|---|---|---|
| Fat Content | Generally much lower, especially if using Greek yogurt or a vinaigrette base. | Can be very high due to excessive mayonnaise. |
| Sugar Content | Low or none, depending on whether a natural sweetener is used. | Often contains added sugars to enhance flavor. |
| Sodium Content | Low, as you control the salt added. | Potentially high, with some brands contributing significantly to your daily intake. |
| Vegetable Diversity | Easily customizable with various vegetables and herbs. | Typically limited to shredded cabbage and carrots. |
| Vitamins & Minerals | Excellent source, with higher density of nutrients per calorie. | Benefits are present but diluted by the high-calorie dressing. |
| Portion Contribution | A reliable way to get one of your five a day without excess calories. | A less efficient route, as the high fat content can outweigh the benefits. |
Conclusion: The Bottom Line on Coleslaw and Your 'Five a Day'
In short, coleslaw can absolutely count towards your five a day, but the devil is in the details—specifically, the dressing. The shredded cabbage and carrots are beneficial, offering a good dose of vitamins, minerals, and fiber. However, to truly reap these benefits and ensure your portion is a healthy one, homemade coleslaw with a lighter dressing is the superior choice. When opting for a store-bought version, be mindful of the nutritional information regarding fat, salt, and sugar. By making simple substitutions or preparing your own, you can enjoy this versatile and crunchy side dish while confidently boosting your daily vegetable intake.
Other Ways to Add Veggies to Your Diet
If you're looking for more ways to increase your vegetable intake, consider these alternatives:(https://www.usenourish.com/blog/how-to-eat-more-vegetables).
To make your homemade coleslaw even more diverse, try these ideas:
- Add shredded apple for a touch of sweetness and extra fiber.
- Incorporate thinly sliced bell peppers or radishes for more color and crunch.
- Mix in a handful of raisins or dried cranberries for a different texture and flavor profile.
- Top with sunflower seeds or a sprinkle of nuts for healthy fats and an extra protein boost.
By taking control of the ingredients, coleslaw can be a delicious and nutritious part of your journey toward eating a healthier, more balanced diet.
