A super appetizer for summer! Nutritionist recommends: Asparagus low-calorie light salad

In the hot summer, the appetite tends to be poor, so appetizers and cold dishes are the first choice. Nutritionists remind that in addition to drinking more water to replenish physical strength, it is recommended to choose light cold meals to whet the appetite, but remember not to consume too much refined sugar, and should eat less salt and oil, and avoid excessive use of high-sodium condiments. This will not only keep you away from obesity, but also increase your appetite and stay healthy without burden.

Asparagus (pictured) is low in calories and is one of the best cold appetizer ingredients in summer.

Nutritionist Su Yanchen pointed out that light meals have become the mainstream of summer diet, because light meals are light and low in calories, and the ingredients are mainly grains and root vegetables, emphasizing high fiber, which is suitable as a combination of seasonal ingredients in summer, and the dishes can be adjusted according to personal taste.

Summer light meals: 3 low, 2 high, and less additives

When cooking summer light meals, you need to reduce the intake of artificial additives, do not fry or pan-fry, and try to comply with the basic 3 lows and 2 highs principle (low sugar, low fat, low salt, high fiber, high calcium). The ingredients should be simple and rich, so as to take into account the principles of health and wellness.

"Summer light food" means light, balanced, natural, healthy and burden-free diet. It is recommended to replace the big fish and meat on the table with low-calorie ingredients such as konjac, radish, asparagus, etc., and match them with other dishes by blanching, steaming, and stewing to achieve the effect of "Easy Food Supplement for Health".

Fruits and vegetables are rich in B vitamins and are the most important ingredients in light meals.

New summer diet ideas: 2 more, 4 less, 1 choice

Nutritionist Su Yanchen emphasized that the focus of summer diet, in addition to following the six major principles of a balanced diet, is that appetizers should be mainly light meals, which are more helpful in maintaining the health of the heart and gastrointestinal tract. "2 more, 4 less, 1 choice" is a new choice for summer diet.

1. Drink more water: Choose boiled water as a body moisturizer: boiled water helps metabolism and regulates body temperature.

2. Eat more fruits and vegetables: Fruits and vegetables are rich in B vitamins, which are the raw materials needed for metabolism; vitamin C and other phytochemicals have antioxidant properties and can reduce the damage of ultraviolet rays. In addition, fruits and vegetables are high in potassium, which can replenish the potassium ions lost through sweating and prevent fatigue, weakness and loss of appetite.

3. Less frying: Use less frying and deep-frying in cooking.

4. Drink less caffeine, alcohol and sugary drinks: These indulgent drinks do not help quench your thirst. They contain sugar and fat, which add extra calories.

5. Eat less ice cream: When your body temperature is high, drinking ice water or beverages will cause blood vessels to constrict and cause discomfort. The constriction of blood vessels in the skin will make it more difficult to dissipate heat.

6. Eat less hot, spicy and high-salt foods: try to avoid chili peppers and pickled foods. Avoid consuming too much hot fruits like durian, sugar apple, and mango. It is recommended to pair them with cool fruits like cantaloupe and pear to neutralize their hot properties.

7. Optional: add lemon or white vinegar to improve appetite.

Salad appetizer, light meal, easy to prepare

Nutritionist Su Yanchen (pictured) pointed out that light meals are light, low in calories, and can serve as excellent cold appetizers. (Photographer: Jiang Minjun)

Nutritionist Su Yanchen recommends "Asparagus Low-Calorie Light Salad", which has a total calorie content of less than 50 calories. Not only is it simple to prepare, but the sweet and salty flavors can be adjusted at any time according to personal preference. It is especially suitable for those who want to lose weight, have a lack of appetite, or are growing and developing children. It can be said to be a happy summer appetizer.

Appetizer recipe 1. [Low-calorie Asparagus Salad] 50 calories

Ingredients: 20 grams of konjac, 70 grams of asparagus, and 30 grams of white fungus.

Seasoning: 1 teaspoon Japanese sauce, garlic, shredded ginger, and a little lemon juice.

Method: Wash the above ingredients, cut them and mix them before eating. If you choose a sweet dish, you can add a few dried cranberries or raisins.