Is it possible to eat "salted chicken" as a midnight snack to lose weight? Nutritionist Li Wanping: Choose 3 principles without worrying about getting fat

It’s really uncomfortable not to eat midnight snacks because you’re afraid of getting fat and being unhealthy. But eating the wrong midnight snacks makes you feel extremely guilty. Nutritionist Li Wanping suggests what to do if you can’t control your craving for midnight snacks? It is recommended to eat "salted chicken" correctly and stay away from undesirable foods, so that you still have a chance to control your weight. It is worth noting that there are three major principles for selecting saltwater chicken ingredients. In addition to avoiding excessive calories, it can also balance the diet.

Salted water chicken has a refreshing taste and is also suitable as a midnight snack. Nutritionist Li Wanping said that saltwater chicken has a wide variety of ingredients to choose from and it is important to pay attention to balance. In particular, those who want to lose weight can control their calorie intake and eat in a balanced manner by properly selecting meat, vegetables, and starches and avoiding the bad ingredients.

Three principles for choosing saltwater chicken

There are three main principles for choosing saltwater chicken: balanced ingredients, high protein, and high fiber.

1. Balanced ingredients:

It is recommended that when choosing ingredients, you pay attention to the equal amounts of vegetable and fruit fiber, protein, and starch, and maintain the principle of balanced intake, which will help with weight loss. When choosing ingredients, avoid processed foods to prevent the destruction of nutrients. Eating too much may cause health problems.

2. More vegetable fiber:

Eat more vegetables. It is best to eat at least 3 fist-sized portions of vegetables (about 2 sets of 3 items for NT$50), and choose vegetables of different colors. In addition to green vegetables such as broccoli, you can also choose black fungus, or yellow/white corn shoots and wild rice shoots, which are all good choices.

3. Low-fat protein:

The main sources of protein include white meat, beans, etc. In particular, low-fat, high-protein chicken breast is the first choice. Eating it without the skin reduces the calories by half. Eating saltwater chicken means eating some chicken. Compared with red meat, chicken is low in fat and healthier. It is recommended that chicken breast is the first choice as it has a high protein content and is low in oil. Even when eating chicken breast, it is recommended to remove the chicken skin. Chicken wings, chicken feet, chicken necks and other parts contain a lot of chicken skin and have a relatively high cholesterol content, so they are not recommended.

As for using saltwater chicken to control calories, how should you calculate it? Nutritionist Li Wanping said that vegetables themselves are relatively low in calories, so first choose meat, soy products, and starch products, and pay attention to the calories; then look at the fiber content in the vegetable area, and it is appropriate to choose "low-calorie" and "high-fiber" ingredients. The following is a list of calories in one serving of common saltwater chicken ingredients for your reference:

Compare the calories of salted chicken! The calories in soy products are actually higher than meat. (Photo provided by nutritionist Li Wanping)

Compare the calories in one serving of common saltwater chicken ingredients! Isn’t meat the highest in calories?

100g chicken drumstick: 157 calories (18.5g protein)

142g chicken breast: 151 calories (33.7g protein)

80g chicken liver: 89 calories (15g protein)

35g chicken wings: 79 calories (6.3g protein)

25g chicken heart: 48 calories (3.3g protein)

50g chicken gizzards: 45 calories (8.3g protein)

140g dried tofu: 225 calories (24.4g protein)

80g tofu skin: 167 calories (20.2g protein)

75g tofu: 147 calories (10.1g protein)

130g pig blood cake: 252 calories (49.1mg carbohydrates)

40g potatoes: 31 calories (6.3mg of carbohydrates)

Compare the fiber content of salted chicken and vegetables! Choosing the right food to eat will help with bowel movements. (Photo provided by nutritionist Li Wanping)

1 serving of saltwater chicken and vegetables has a fiber ratio! Eating a full stomach also helps smooth bowel movements after meals

80g fungus: 30 calories (5.9g fiber)

130g bamboo shoots: 22 calories (3.1g fiber)

70g shiitake mushrooms: 27 calories (2.7g fiber)

110g broccoli: 25 calories (2.2g fiber)

75g bamboo shoots: 15 calories (1.6g fiber)

60g baby corn: 19 calories (1.6g fiber)

100g cucumber: 13 calories (1.3g fiber)

110g white radish: 18 calories (1.2g fiber)

55g water lily: 9 calories (1g fiber)

50g green beans: 14 calories (0.9g fiber)

40g Enoki mushrooms: 15 calories (0.9g fiber)

70g cabbage: 16 calories (0.8g fiber)

From the calorie table of the above foods, we can know that "these" ingredients that are mistakenly considered to be "salted chicken minefields" by the outside world can actually be eaten?

Nutritionist Li Wanping said that most people would put 100 sheets of tofu on the blacklist of foods that cannot be eaten, but in fact, there is not much 100 sheets of tofu in the portion of salted chicken, and a serving of 100 sheets of tofu is not the highest in calories. Therefore, friends who like to eat bean curd sheets can just have a taste; and although pig blood cake is a processed product, because it contains iron, eating it occasionally can help replenish blood, so you don't need to be so strict when necessary.