Eat salad to cool down? Beware of sauce mines! Nutritionist teaches you how to eat right

In the hot summer, what should I eat when I have a poor appetite? I believe that lettuce salad rich in fresh fruits and vegetables is the first choice for many office ladies to cool down and lose weight! However, nutritionists remind us that although lettuce salad is refreshing and delicious, if the dressing is not carefully selected, it may step on a calorie mine. Not only will it fail to achieve the goal of weight loss, but you may also accidentally consume too many calories, which will not only cause a burden on your body, but also fail to lose weight!

No NG in eating salad! There is a science to choosing salad dressing

Lettuce salad has always been regarded as a synonym for "low-calorie, weight-loss" food! Just prepare some of your favorite seasonal vegetables, add your favorite meat and seafood, then pour a spoonful of salad dressing on it, and a delicious lettuce salad plate can be easily served.

Among them, salad dressing plays the finishing touch and is the key factor affecting the deliciousness of the finished salad! However, nutritionist Gao Ruimin reminds that in order to satisfy consumers' tastes, common commercially available salad dressings such as Thousand Island dressing, Caesar dressing, honey mustard, etc. often contain a large amount of sugar and mayonnaise for seasoning. If you are not careful when dipping the food, you may consume too much calories without knowing it.

Did you choose the right salad dressing? Nutritionists reveal calorie mines

Take the most common Thousand Island dressing for example. Every 2 tablespoons (30 grams) has 154 calories, which is equivalent to half a bowl of rice (1 bowl of rice has about 280 calories). It's quite amazing! Therefore, if you want to eat lettuce salad without any burden, the choice of salad dressing is very important!

In order to teach everyone how to make the right choice, nutritionist Gao Ruimin has analyzed the calories of common salad dressings on the market and provided them as a reference for everyone to choose:

The ingredients for "Red Quinoa and Shrimp Salad with Oil and Vinaigrette Dressing" include 40 grams of lettuce, 30 grams of bell peppers, 30 grams of corn shoots, 10 cherry tomatoes, 30 grams of shrimp, 8 grams of mixed nuts, and 50 grams of dried red quinoa.

Salad instead of lunch? Six types of food are essential to maintain nutritional balance

Not only should you pay attention to the choice of dipping sauce, nutritionist Gao Ruimin said that if you want to eat a balanced salad with a sense of satiety, there is a lot of knowledge involved! In fact, a light salad that is both nutritious and delicious must follow the principles of the six major food groups and fully consume vegetables, fruits, beans, fish, meat, eggs, whole grains and root vegetables, low-fat milk, and good oils or nuts to be considered qualified!

Nutritionist's private cooking revealed: light salad is nutritious and delicious

In order to let everyone understand how to put together a nutritionally balanced salad, nutritionist Gao Ruimin specially designed a light salad that takes into account the three elements of nutrition, deliciousness and low calories. We also teach you how to make your own vinaigrette, which not only helps reduce the calorie burden, but its sweet and sour taste is more appetizing and helps relieve greasiness in summer.

★Red quinoa and shrimp salad with vinaigrette

Calories: 440 kcal.

Material:

40 grams of lettuce, 30 grams of bell pepper, 30 grams of corn shoots, 10 cherry tomatoes, 30 grams of shrimp, 8 grams of mixed nuts, and 50 grams of dried red quinoa.

Salad dressing: olive oil, white vinegar (lemon juice is also fine), salt, and black pepper.

practice:

1. Wash the lettuce, cut it into small pieces and set aside; wash the bell pepper, cut it into small cubes and set aside; wash the cherry tomatoes, cut them in half and set aside; wash the corn shoots, cut them into bite-sized pieces and set aside.

2. Wash the red quinoa, add enough water to cover the ingredients, put it into the rice cooker together with the processed corn shoots, steam it, and let it cool for later use.

3. Take the fresh shrimps, peel them, leave the shrimp meat and wash them, then put them into a frying pan and fry them until cooked, let them cool and set aside.

4. Take 2 teaspoons of olive oil, add 1 teaspoon of white vinegar, appropriate amount of salt and black pepper, mix well and set aside.

5. Place the processed lettuce, bell peppers, cherry tomatoes, and corn shoots on a plate, top with shrimp and red quinoa, then drizzle with the seasoned vinaigrette and serve.