Store-bought salad dressings make it easy to enjoy your greens. They can also make a great marinade. The key to finding a South Beach Diet-friendly dressing is to understand how to read a food label and identifying the right fats and right amount of added sugar.

Look for dressings with less than 3 grams of sugar per 2-tablespoon serving. You'll find this information listed on the Nutrition Facts Panel under the heading "Total Carbohydrate."

When it comes to fat, look for commercial dressings made with heart-healthy monounsaturated fats like extra-virgin olive oil and canola oil. Other vegetable oils are also South-Beach approved, but they don't carry the same health benefits. Be careful of dressings touted as "low-fat" or "nonfat," since manufacturers often add extra sugar to improve the flavor. It's also important to avoid dressings made with trans fats, since these fats probably pose a greater risk for heart disease than saturated fats. You can identify trans fats on the Nutrition Facts Panel under the heading "Total Fat."

Fortunately, there are many commercial dressings on the market that meet these guidelines, but if you're unsure of the dressings you're served in a restaurant or at someone's home, a drizzle of extra-virgin olive oil and vinegar is always a safe — and delicious — substitute.

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