Slimming and light meals are popular: low-fat and high-fiber shrimp paste

The obesity rate among modern people is rising due to the refinement of their diet and the decrease in physical exercise. This is especially true during festivals and when friends and family get together, when people tend to consume too many calories while enjoying a big meal. In order to lose weight, some people choose fasting methods that are easy to harm the body or fruit meals with unbalanced nutrition, but the newer weight loss trend is low-calorie light meals, which are low in calories and balanced in nutrition, making weight loss easy!

Low-calorie and light diets are becoming popular, but nutritionists believe that balanced nutrition intake is the key to health. (Photography by Huang Zhiwen)

Most people mistakenly believe that light meals are vegetable and fruit meals that have a refreshing taste, are simple and have small portions. However, nutritionists believe that health is the key. In addition to the above characteristics, what is more important is balanced nutrition. As long as people replace some ingredients and change the cooking methods, they can also achieve the goal of low-calorie, low-fat, low-salt, healthy and burden-free light meals.

【7 principles for light eating and weight loss】

Correct light food diet principles can help to lose weight healthily. Huang Zhanyi, a nutritionist at the Department of Nutrition at the Department of Health Hualien Hospital, advises the public to pay attention to the following principles when using light food diet to lose weight:

1. Replace white rice with whole grain rice, barley rice, brown rice, sweet potato, pumpkin, taro and other whole grains and root vegetables.

2. Replace cakes and pastries with low-calorie refreshing snacks such as konjac, agar, grass jelly, and agar jelly.

3. Eat a variety of colorful vegetables to increase your nutrient intake.

4. Use special flavored vegetables to enhance the flavor and use less seasoning. Natural vegetables include tomatoes, mushrooms, kelp, celery, onions, carrots, onions, ginger, garlic, etc.

5. Eat less high-calorie fried and pan-fried foods to avoid accelerating cell aging.

6. Drink 2000cc of water every day.

7. It’s best to eat until you are 70% full at each meal.

【Low-calorie light meal recipe】

To achieve good weight loss results, in addition to exercise, the main way is still to reduce overall calorie intake. Taipei City United Hospital provides a set of light meal recipes with only 656 calories, 26 grams of protein, 24 grams of lipids, and 84 grams of carbohydrates, allowing people to eat healthily and lose weight easily.

Low-fat and high-fiber shrimp paste (2 servings)

• Ingredients: 70 grams of shrimp, 100 grams of lettuce, 100 grams of bamboo shoots, 200 grams of water chestnuts, 20 grams of carrots, 60 grams of mushrooms, 60 milliliters of wine, 10 grams of oil, a little chopped green onion, a little chopped ginger.

• Nutritional information (1 serving): Calories 192 kcal, protein 10 kcal, lipids 8 kcal, carbohydrates 20 kcal.

• practice:

  1. Wash and soak the water chestnuts, bamboo shoots, carrots, and chopped mushrooms in water, remove the stems and chop them for later use.

  2. Heat the pan, add a spoonful of oil and sauté the scallions and ginger. Add the mushrooms, water chestnuts, bamboo shoots and chopped carrots and stir-fry until cooked. Then add a little soy sauce, sesame oil, wine, salt and pepper.

  3. Wash the lettuce, peel it into slices with your hands, place it on a small plate and eat with the shrimp floss.

Seafood clam noodles (2 servings)

• Ingredients: 120 grams of pasta, 500 grams of clams, 1 tablespoon of olive oil, 1/2 red pepper, 1 clove of garlic, 220 grams of broccoli, 1 tablespoon of basil (chopped), 1/3 teaspoon of salt.

• Nutritional information (1 serving): Calories 391 kcal, protein 14 kcal, lipids 15 kcal, carbohydrates 50 kcal.

• practice:

  1. After the clams are cleaned and the sand is spit out, put them into a pot, turn on high heat, cover the pot, and stir repeatedly until all the clams are open. Turn off the heat and let cool.

  2. Meanwhile, cook the spaghetti in another pot and blanch the broccoli and set aside.

  3. Take 15 to 20 clams, remove the meat, chop and set aside.

  4. Strain remaining clam juice and set aside.

  5. Add olive oil to a pan, add sliced ​​garlic and red pepper and sauté briefly, then add chopped clams and clam juice, season with salt and cook for about 5 minutes.

  6. Add pasta and whole clams, mix well, serve and sprinkle with a little basil.

Red Dragon Konjac Yogurt (2 servings)

• Ingredients: 160g dragon fruit, 60g plain yogurt, 10g konjac powder, 120ml scented tea, 1g sugar substitute.

• Nutritional information (1 serving): Calories 73 kcal, protein 2 kcal, lipids 1 kcal, carbohydrates 14 kcal.

• practice:

  1. Cut the dragon fruit in half, take out the flesh and cut it into cubes, and use the peel as a container.

  2. Preparation of konjac: After the scented tea has been brewed and cooled, mix the konjac powder and sugar substitute evenly, pour into the scented tea and stir evenly, stir over low heat until slightly hot, and place in a shallow dish container.

  3. Wait for it to cool down and then put it in the refrigerator. Once it solidifies, you can cut it into squares.

  4. Put the prepared konjac and dragon fruit pulp into the dragon fruit container and pour yogurt on it.