Hello, it's nutritionist Son Sejong
When you're on a healthy diet
a lot of you choose salads, right?
Many think that it would have low calories so have a big amount of them for dinner
When eating salads
what dressings do you choose?
Today, I'll tell you about
salad dressing that you must choose when on diet
(Healthckers)
Salad is the minimum food
that you take to relieve hunger during diet
But, we're not rabbits or goats
to eat raw vegetables only
In order to balance out the nutritions and also add a slight bit of savory to the salad
We use different kinds of dressings
Especially, when eating salads
a sense of compensation arises
that you eat a lot of dressings on the salad
But if you choose the wrong salad dressing
You might end up intaking more calories than a bowl of rice
So, what dressings should you avoid during diet?
The answer is mayonaise based dressings
For example, caesar dressings
or thousand island dressings
Caesar dressing is anchovy added to mayonnaise
So it gives you a strong salty taste
Thousand island dressing has mayonnaise and ketchup as its main ingredients
to give savory, refreshing taste
Mayonnaise dressings are good in taste
but they are relatively high in calories
They have about 350-400kcal per 100g of dressing
Hypothetically, for a bowl of salad
if we add about 50g
of salad dressings
We are intaking calories as high as a bowl of rice, just with the salad dressing itself
And mayonnaise is high in sodium as well
Also, thousand island dressing has
about 750-800mg of sodium per 100g
For example, if you have salads with
Seasoned chicken breasts
or steak
the total calorie will, of course, be higher
How good would that taste?
Now, let me introduce some salad dressings that don’t need worrying about the calories
(Best salad combinations for the dressings) and some salads that suits best for each dressing
First dressing I'd like to recommend is
Balsamic dressing
Balsamic dressing is made with balsamic vinegar
which is made by maturing grapes and wine
And it has a 1:3 ratio of balsamic vinegar and olive oil
It's good for those who are on a diet
Since it has 150kcal calories per 100g of dressing, which is relatively low
(Losing weight, controlling blood sugar, promoting digestion, improving cardiovascular health, strengthening immune system)
In particular, citric acid, a sour component of balsamic vinegar, breaks down fat and is effective in losing weight
Balsamic dressing is used
as a dressing for various appetizers
because of the deep taste and aroma
of balsamic vinegar
(Balsamic dressing is a good combination with various dishes and flavors) Salad with only vegetables is basic
You can dip baguette bread in it or freshly baked bread
It goes well with fish and meat
(Teacher Son's recommendation combination) As the salad combination that goes well with the balsamic dressing
I recommend ricotta cheese
Salad is rich in vitamins, minerals
and dietary fiber
while ricotta cheese is high in protein
So it's good to eat them together when you're on a diet
Especially, it goes well with balsamic dressing
So you can eat it healthier and more deliciously
I made it myself, but it looks delicious
I'll pour the sauce and eat it
(Tasting time)
The sweet and sour balsamic dressing
goes well with the light ricotta cheese
Ricotta cheese is
low in sodium
and high in protein
So I recommend it to dieters
(Ricotta cheese that you can make yourself) Especially these days, since you can make it at home
I think it'll be good to use it in salads
The second one is
an oriental dressing with a more Korean flavor
Oriental dressing is a French dressing with vinegar and olive oil
with brewed soy sauce and sesame oil
It's 190 calories per 100g
which is relatively low among dressings
Vinegar and soy sauce in the dressing
help with digestion
and stimulate your metabolism
(Effects of Soy Sauce) Especially, soy sauce is rich in essential amino acids and various antioxidants
so it is effective in improving immunity
Also, it's rich in protein, which helps to grow and maintain muscles
The sweet and sour
oriental dressing
goes well with tofu
(Tofu is a high-protein, low-calorie food) Tofu made of beans is
a high-protein food that is low in calories
It's one of the representative diet foods
It reduces cholesterol to prevent vascular disease
Especially, it makes the intestines active
It's good for constipation that can occur due to diet control
I'll sprinkle oriental dressing
on the salad that I prepared in advance
And I'll try it
(Tasting time)
There's sesame oil and soy sauce
in the oriental dressing
The salty and umami taste
goes well with grilled tofu
It goes well with tomatoes and vegetables, too
(You can eat consistently without getting tired of controlling your diet) If you're on a diet
I hope you try tofu and oriental dressing
when you're tired of other dressings
Tofu definitely doesn't have a lot of calories
and gives you a full feeling
It's good to eat when you're hungry
in the morning or late at night
As a nutritionist's tip, I'd like to recommend another salad
that goes well with oriental dressing
A lot of people eat cabbage these days
But cabbage doesn't taste good
and many people don't know how to eat it
(Cut the cabbage and fry it in olive oil) Cut the cabbage into small pieces
and fry it in olive oil
And then
eat it with scramble egg
You can feel full and take care of protein
And since it's low in calories, it's perfect for dieting
Get out of my way with diet constipation!
(Balsamic Dressing Oriental Dressing) If you eat salad consistently
for diet purposes
It's better to eat
balsamic and oriental dressing
(If you keep eating, you can get tired of eating salad) But as you eat it constantly, you can get tired of it
So it's good to eat a variety of toppings
that you can eat with salad
Since I'm a nutritionist, I'll recommend some toppings
that are low in calories and healthy
First one is salmon
It's high in protein and helps you control your appetite
So many people prefer it
(Good for vascular health and help prevent aging) There are a lot of antioxidants, so I recommend it as a topping
The second one is avocado
Since it contains a lot of fat that's good for your body
It can fill up the nutrients
that we might lack while on a diet
It makes you feel full
So it's good as a salad topping
for people who are on a diet
The third one is hard-boiled egg
We call egg as a whole food, right?
There's loads of mineral, vitamin
The creamy texture of the egg
makes the salad even better
and you can get protein as well
(Balsamic dressing promotes digestion, strenghtens immune system, breaks down fat + ricotta cheese)
(Oriental dressing promotes your immune system + speeds up metabolism, maintains and grows muscle +tofu)
(Healthckers)
Today, we've talked about
Salad dressing that are good for dieting
on this video
The calories of salad
varies a lot by the type of dressing and ingredients
that go into it
So, if you're eating them to lose weight
but not just for your health
I advise you to check its overall calorie before eating
It's ideal to lower its calories
by adding lots of greens with various nutrients
but limit things like nuts, cheese, and dressings
that are high in calories
that are added as toppings
The salad dressings sold at stores
have high sugar, sodium and fat
leading to high calories
Do avoid mayo-based dressings
and I recommend balsamic dressing
or oriental dressing I mentioned today
(Ask any health-related questions down in the comments) I hope you enjoy taking care of your health
based on what you've learned today
See you again next time
(Healthckers)