Low-calorie saladsAvocado Contains a lotmonounsaturated fat, very little saturated fat; cholesterol-free. Use: 30 g. Salad dressing Use only low-calorie dressings that do not contain fat. Extra virgin olive oil is best, but no more than 2 teaspoons. Eggs A storehouse of protein. Use: half a hard-boiled egg. Nuts Despite the fact that they contain a lot of fat, they are also rich in protein, fiber and minerals. Use: 1 teaspoon. Mushrooms Contain folate and selenium, strengthen the immune system and reduce the risk of cancer. Use: 30 g. Cheese Low-fat cheese is an excellent source of protein and calcium. Good choices include feta and low-calorie cheddar cheese. Use: 30 g. Carrots Rich in beta-carotene, an antioxidant that protects against cancer and heart disease. Use: 30 g, or 5-6 young carrots. Peppers Contain a large amount of vitamins A and C. It is enough to eat one red pepper to get the daily intake of these vitamins. Use: 30 g. Cauliflower and broccoli Contain fiber and vitamin C, phytochemicals that protect against cancer. Use: 30 g. Protein Good sources of protein are chicken breast and tofu. Use: 90-100 g, about the size of a palm. Dried cranberries Rich in vitamin C, protects against urinary tract infections. Use: 2 teaspoons. Salad There are many varieties of salads, but the darker the leaf, the more nutrients it contains. It is especially good if you mix up a lot of different salads and add other greens. Use: 100 g. Tomatoes Contain vitamins A and C, lycopene, which protects against prostate and colon cancer. Use: 40 g. Legumes Contain a lot of folate, protein, fiber. Use: 40 g. As a result, your salad will contain about 350 kcal. 6 traps to avoid when choosing salad ingredients
Bacon pieces:Contain a lot of salt and fat, as well as preservatives. Croutons: are often fried, so they contain harmful hydrogenated fats. Creamy salad dressing: this is the worst source of hidden calories. For example, one teaspoon of Thousand Island and Caesar salad dressings contains 150 kcal and 16 grams of fat. Delicatessen: Various salamis, hams, etc. contain a lot of salt and fat. About 60% of their caloric content comes from fat. Fatty cheese: such varieties of blue cheese as Roquefort and Blue contain a lot of fat, which contributes to the clogging of blood vessels. Salads with pasta and potatoes are very high in calories, contain fatty mayonnaise and a lot of salt. They should be avoided. If you want to make your salad a little more caloric, use whole grain pasta - it contains fiber and some protein. Also, do not use mayonnaise and salt when preparing it.
