Summer comes and, as we lose some kilos, decided to have lunch “a salad”. We do not know is that you may have more calories than dishes that we avoid.
They are green, they are fresh, they are summer … We tend to think that salads, themselves, are light and consider the perfect food when looking to lose weight. But it is not always the case depends on how calories and ingredients to put them.
“If we add foods from different groups at the same time, we could add many more calories than some of the dishes usually considered” fattening “like a piece of pizza, a small portion of noodles or cup mashed cooked” warns the lawyer Nutrition Viviana Wons , author of the books “Tips for healthy eating adult” and “When you cease to be banned.”
The expert shares with us some values to account. Party simple little salad mixed without seasoning provides about 40 calories per serving. Shortly, right? Well, now grab the calculator and click to add:
* With a boiled egg: 80 calories sum.
* With half cup diced fruit sum of 30-100 calories.
* With half cup of chopped lean skinless chicken: add 160-170 calories.
* With 50 grams of semi-hard cheese (like the Netherlands): adds 170 calories.
* With 50 grams of provolone: adds 200 calories.
* With half cup of peas, cooked, of corn or beans boiled rice: add between 80 and 100 calories.
* With a tablespoon of oil: add 135 calories.
* With 25 grams of regular mayonnaise: add 180 calories.
So what ingredients should NOT use?
“We must avoid adding to salads whole cheeses like faty, grating. Are always best low-fat, port salt light”, explains Ana Alvarado Wubbe , nutritionist Dr. Maximo Ravenna Therapeutic Center.
Other foods to avoid are sautéed croutons, cold meats and fatty meats, rice or potatoes in quantity. Also avocado fashion: although it contains excellent quality fat to be incorporated with caution because it provides a lot of calories.
Beware of condiments!
“Not everyone is innocent,” said the Wubbe licensed. “The oils I have all the same calories, but do not overdo.. We must use only a teaspoon tea size vinegars and balsamic Acetos not count calories, so you can use more of sauce lover of mayonnaise, chose always the light and do not put more than one tablespoon “he suggests.
We must also measure the amount of salt lot. “While not fattening, excess consumption is related to the onset of hypertension and other diseases that can affect the heart and the kidney function,” explains Viviana Wons.
Step by step, the ideal salad
To use as a garnish for meat, attorney Wons suggests preparing a salad made only by a combination of vegetables, seasoned with lemon juice or vinegar, very little amount of salt and a tablespoon of oil up.
If you want to use the salad as the main course, the choice would fall on a mixture of vegetables seasoned several colors as the newly appointed or with a dollop of low-fat mayonnaise. It can carry a maximum of one or two additions: they shall be reduced in fat, like bits of roast or boiled chicken (fat or skin) or fish packing natural, or a portion of fat cheese or possibly some portion of cooked ham good quality smoked tenderloin or scouring pastrami. Another possible can be added brown rice or half a cup of boiled legumes (such as beans, lentils or chickpeas).
Meanwhile, Ana Alvarado Wubbe describes her ideal as a base of fresh green vegetables, some cherry tomatoes, some mushrooms and a light dressing like balsamic vinegar and a teaspoon of olive oil
The traffic light vegetable
There is a very simple classification of plants according to their content of carbohydrates. Helps distinguish hydrates and fewer calories give (super useful in enabling thinning) and, conversely, the most energy.
* The less caloric (group A): leafy vegetables, tomatoes, zucchini and cucumbers, among others.
* The intermediate energy intake (group B): carrots, squash, pumpkin beets, leeks, etc.
* The most caloric (group C): potato, sweet potato and cassava.
“Choose proportionally quantity of vegetable group A before the group C will be very useful when initiating a plan to care silhouette” says Viviana Wons.