1 00:00:00.000 --> 00:00:01.840 Hello, it's nutritionist Son Sejong 2 00:00:01.840 --> 00:00:03.700 When you're on a healthy diet 3 00:00:03.701 --> 00:00:05.321 a lot of you choose salads, right? 4 00:00:05.321 --> 00:00:09.320 Many think that it would have low calories so have a big amount of them for dinner 5 00:00:09.320 --> 00:00:11.221 When eating salads 6 00:00:11.221 --> 00:00:12.398 what dressings do you choose? 7 00:00:12.398 --> 00:00:15.120 Today, I'll tell you about 8 00:00:15.120 --> 00:00:16.959 salad dressing that you must choose when on diet 9 00:00:16.959 --> 00:00:18.320 (Healthckers) 10 00:00:18.320 --> 00:00:20.060 Salad is the minimum food 11 00:00:20.060 --> 00:00:22.647 that you take to relieve hunger during diet 12 00:00:22.647 --> 00:00:25.180 But, we're not rabbits or goats 13 00:00:25.180 --> 00:00:27.440 to eat raw vegetables only 14 00:00:27.440 --> 00:00:31.520 In order to balance out the nutritions and also add a slight bit of savory to the salad 15 00:00:31.520 --> 00:00:33.599 We use different kinds of dressings 16 00:00:33.599 --> 00:00:35.140 Especially, when eating salads 17 00:00:35.141 --> 00:00:37.021 a sense of compensation arises 18 00:00:37.021 --> 00:00:39.560 that you eat a lot of dressings on the salad 19 00:00:39.560 --> 00:00:42.520 But if you choose the wrong salad dressing 20 00:00:42.520 --> 00:00:45.560 You might end up intaking more calories than a bowl of rice 21 00:00:45.560 --> 00:00:49.520 So, what dressings should you avoid during diet? 22 00:00:49.520 --> 00:00:52.720 The answer is mayonaise based dressings 23 00:00:52.720 --> 00:00:54.220 For example, caesar dressings 24 00:00:54.221 --> 00:00:56.461 or thousand island dressings 25 00:00:56.461 --> 00:00:59.360 Caesar dressing is anchovy added to mayonnaise 26 00:00:59.360 --> 00:01:01.240 So it gives you a strong salty taste 27 00:01:01.240 --> 00:01:04.639 Thousand island dressing has mayonnaise and ketchup as its main ingredients 28 00:01:04.639 --> 00:01:06.959 to give savory, refreshing taste 29 00:01:06.959 --> 00:01:09.300 Mayonnaise dressings are good in taste 30 00:01:09.301 --> 00:01:11.067 but they are relatively high in calories 31 00:01:11.067 --> 00:01:15.360 They have about 350-400kcal per 100g of dressing 32 00:01:15.360 --> 00:01:17.039 Hypothetically, for a bowl of salad 33 00:01:17.039 --> 00:01:18.780 if we add about 50g 34 00:01:18.780 --> 00:01:19.959 of salad dressings 35 00:01:19.959 --> 00:01:23.720 We are intaking calories as high as a bowl of rice, just with the salad dressing itself 36 00:01:23.720 --> 00:01:26.160 And mayonnaise is high in sodium as well 37 00:01:26.160 --> 00:01:28.160 Also, thousand island dressing has 38 00:01:28.160 --> 00:01:32.760 about 750-800mg of sodium per 100g 39 00:01:32.760 --> 00:01:34.360 For example, if you have salads with 40 00:01:34.360 --> 00:01:35.862 Seasoned chicken breasts 41 00:01:35.862 --> 00:01:37.813 or steak 42 00:01:37.813 --> 00:01:39.760 the total calorie will, of course, be higher 43 00:01:39.760 --> 00:01:41.360 How good would that taste? 44 00:01:41.360 --> 00:01:44.559 Now, let me introduce some salad dressings that don’t need worrying about the calories 45 00:01:44.559 --> 00:01:48.199 (Best salad combinations for the dressings) and some salads that suits best for each dressing 46 00:01:48.199 --> 00:01:49.720 First dressing I'd like to recommend is 47 00:01:49.720 --> 00:01:51.440 Balsamic dressing 48 00:01:51.440 --> 00:01:54.440 Balsamic dressing is made with balsamic vinegar 49 00:01:54.440 --> 00:01:56.720 which is made by maturing grapes and wine 50 00:01:56.720 --> 00:02:01.080 And it has a 1:3 ratio of balsamic vinegar and olive oil 51 00:02:01.080 --> 00:02:04.000 It's good for those who are on a diet 52 00:02:04.000 --> 00:02:07.239 Since it has 150kcal calories per 100g of dressing, which is relatively low 53 00:02:07.239 --> 00:02:10.759 (Losing weight, controlling blood sugar, promoting digestion, improving cardiovascular health, strengthening immune system) 54 00:02:10.759 --> 00:02:13.639 In particular, citric acid, a sour component of balsamic vinegar, breaks down fat and is effective in losing weight 55 00:02:13.639 --> 00:02:15.279 Balsamic dressing is used 56 00:02:15.279 --> 00:02:17.179 as a dressing for various appetizers 57 00:02:17.179 --> 00:02:18.321 because of the deep taste and aroma 58 00:02:18.321 --> 00:02:19.781 of balsamic vinegar 59 00:02:19.781 --> 00:02:21.720 (Balsamic dressing is a good combination with various dishes and flavors) Salad with only vegetables is basic 60 00:02:21.720 --> 00:02:25.679 You can dip baguette bread in it or freshly baked bread 61 00:02:25.679 --> 00:02:27.839 It goes well with fish and meat 62 00:02:27.839 --> 00:02:30.039 (Teacher Son's recommendation combination) As the salad combination that goes well with the balsamic dressing 63 00:02:30.039 --> 00:02:32.020 I recommend ricotta cheese 64 00:02:32.020 --> 00:02:33.799 Salad is rich in vitamins, minerals 65 00:02:33.800 --> 00:02:35.260 and dietary fiber 66 00:02:35.260 --> 00:02:37.679 while ricotta cheese is high in protein 67 00:02:37.679 --> 00:02:39.960 So it's good to eat them together when you're on a diet 68 00:02:39.960 --> 00:02:42.960 Especially, it goes well with balsamic dressing 69 00:02:42.960 --> 00:02:45.240 So you can eat it healthier and more deliciously 70 00:02:45.240 --> 00:02:47.720 I made it myself, but it looks delicious 71 00:02:47.720 --> 00:02:50.440 I'll pour the sauce and eat it 72 00:02:50.441 --> 00:02:53.755 (Tasting time) 73 00:02:53.755 --> 00:02:56.759 The sweet and sour balsamic dressing 74 00:02:56.759 --> 00:02:59.600 goes well with the light ricotta cheese 75 00:02:59.600 --> 00:03:00.679 Ricotta cheese is 76 00:03:00.679 --> 00:03:01.679 low in sodium 77 00:03:01.679 --> 00:03:03.160 and high in protein 78 00:03:03.160 --> 00:03:05.199 So I recommend it to dieters 79 00:03:05.199 --> 00:03:07.639 (Ricotta cheese that you can make yourself) Especially these days, since you can make it at home 80 00:03:07.639 --> 00:03:09.720 I think it'll be good to use it in salads 81 00:03:09.720 --> 00:03:10.360 The second one is 82 00:03:10.360 --> 00:03:13.679 an oriental dressing with a more Korean flavor 83 00:03:13.679 --> 00:03:16.479 Oriental dressing is a French dressing with vinegar and olive oil 84 00:03:16.479 --> 00:03:20.240 with brewed soy sauce and sesame oil 85 00:03:20.240 --> 00:03:22.839 It's 190 calories per 100g 86 00:03:22.839 --> 00:03:25.160 which is relatively low among dressings 87 00:03:25.160 --> 00:03:26.919 Vinegar and soy sauce in the dressing 88 00:03:26.919 --> 00:03:27.839 help with digestion 89 00:03:27.839 --> 00:03:29.759 and stimulate your metabolism 90 00:03:29.759 --> 00:03:34.639 (Effects of Soy Sauce) Especially, soy sauce is rich in essential amino acids and various antioxidants 91 00:03:34.639 --> 00:03:36.440 so it is effective in improving immunity 92 00:03:36.440 --> 00:03:39.800 Also, it's rich in protein, which helps to grow and maintain muscles 93 00:03:39.800 --> 00:03:41.499 The sweet and sour 94 00:03:41.500 --> 00:03:42.680 oriental dressing 95 00:03:42.680 --> 00:03:43.839 goes well with tofu 96 00:03:43.839 --> 00:03:45.000 (Tofu is a high-protein, low-calorie food) Tofu made of beans is 97 00:03:45.000 --> 00:03:47.360 a high-protein food that is low in calories 98 00:03:47.360 --> 00:03:49.160 It's one of the representative diet foods 99 00:03:49.160 --> 00:03:52.759 It reduces cholesterol to prevent vascular disease 100 00:03:52.759 --> 00:03:55.399 Especially, it makes the intestines active 101 00:03:55.399 --> 00:03:58.759 It's good for constipation that can occur due to diet control 102 00:03:58.759 --> 00:04:00.360 I'll sprinkle oriental dressing 103 00:04:00.360 --> 00:04:02.639 on the salad that I prepared in advance 104 00:04:02.639 --> 00:04:04.100 And I'll try it 105 00:04:04.101 --> 00:04:06.279 (Tasting time) 106 00:04:06.279 --> 00:04:07.379 There's sesame oil and soy sauce 107 00:04:07.380 --> 00:04:09.185 in the oriental dressing 108 00:04:09.185 --> 00:04:11.080 The salty and umami taste 109 00:04:11.080 --> 00:04:13.399 goes well with grilled tofu 110 00:04:13.399 --> 00:04:15.839 It goes well with tomatoes and vegetables, too 111 00:04:15.839 --> 00:04:17.440 (You can eat consistently without getting tired of controlling your diet) If you're on a diet 112 00:04:17.440 --> 00:04:19.200 I hope you try tofu and oriental dressing 113 00:04:19.200 --> 00:04:21.760 when you're tired of other dressings 114 00:04:21.760 --> 00:04:23.921 Tofu definitely doesn't have a lot of calories 115 00:04:23.921 --> 00:04:24.980 and gives you a full feeling 116 00:04:24.980 --> 00:04:26.741 It's good to eat when you're hungry 117 00:04:26.741 --> 00:04:28.481 in the morning or late at night 118 00:04:28.481 --> 00:04:32.040 As a nutritionist's tip, I'd like to recommend another salad 119 00:04:32.040 --> 00:04:33.239 that goes well with oriental dressing 120 00:04:33.239 --> 00:04:35.239 A lot of people eat cabbage these days 121 00:04:35.239 --> 00:04:36.560 But cabbage doesn't taste good 122 00:04:36.561 --> 00:04:38.271 and many people don't know how to eat it 123 00:04:38.271 --> 00:04:40.320 (Cut the cabbage and fry it in olive oil) Cut the cabbage into small pieces 124 00:04:40.320 --> 00:04:41.880 and fry it in olive oil 125 00:04:41.880 --> 00:04:42.819 And then 126 00:04:42.820 --> 00:04:44.848 eat it with scramble egg 127 00:04:44.848 --> 00:04:47.239 You can feel full and take care of protein 128 00:04:47.239 --> 00:04:50.920 And since it's low in calories, it's perfect for dieting 129 00:04:50.920 --> 00:04:52.440 Get out of my way with diet constipation! 130 00:04:52.440 --> 00:04:53.800 (Balsamic Dressing Oriental Dressing) If you eat salad consistently 131 00:04:53.801 --> 00:04:54.981 for diet purposes 132 00:04:54.981 --> 00:04:56.521 It's better to eat 133 00:04:56.521 --> 00:04:58.181 balsamic and oriental dressing 134 00:04:58.181 --> 00:05:00.720 (If you keep eating, you can get tired of eating salad) But as you eat it constantly, you can get tired of it 135 00:05:00.720 --> 00:05:03.079 So it's good to eat a variety of toppings 136 00:05:03.079 --> 00:05:05.559 that you can eat with salad 137 00:05:05.559 --> 00:05:07.880 Since I'm a nutritionist, I'll recommend some toppings 138 00:05:07.880 --> 00:05:10.859 that are low in calories and healthy 139 00:05:10.859 --> 00:05:11.959 First one is salmon 140 00:05:11.959 --> 00:05:14.839 It's high in protein and helps you control your appetite 141 00:05:14.839 --> 00:05:16.040 So many people prefer it 142 00:05:16.040 --> 00:05:19.320 (Good for vascular health and help prevent aging) There are a lot of antioxidants, so I recommend it as a topping 143 00:05:19.320 --> 00:05:20.959 The second one is avocado 144 00:05:20.959 --> 00:05:23.679 Since it contains a lot of fat that's good for your body 145 00:05:23.679 --> 00:05:25.880 It can fill up the nutrients 146 00:05:25.880 --> 00:05:27.279 that we might lack while on a diet 147 00:05:27.279 --> 00:05:29.040 It makes you feel full 148 00:05:29.040 --> 00:05:30.420 So it's good as a salad topping 149 00:05:30.421 --> 00:05:32.044 for people who are on a diet 150 00:05:32.044 --> 00:05:33.959 The third one is hard-boiled egg 151 00:05:33.959 --> 00:05:35.799 We call egg as a whole food, right? 152 00:05:35.799 --> 00:05:37.640 There's loads of mineral, vitamin 153 00:05:37.640 --> 00:05:39.480 The creamy texture of the egg 154 00:05:39.480 --> 00:05:41.160 makes the salad even better 155 00:05:41.160 --> 00:05:43.839 and you can get protein as well 156 00:05:43.843 --> 00:05:49.323 (Balsamic dressing promotes digestion, strenghtens immune system, breaks down fat + ricotta cheese) 157 00:05:49.324 --> 00:05:55.444 (Oriental dressing promotes your immune system + speeds up metabolism, maintains and grows muscle +tofu) 158 00:05:55.444 --> 00:05:56.874 (Healthckers) 159 00:05:56.874 --> 00:05:58.920 Today, we've talked about 160 00:05:58.920 --> 00:06:00.060 Salad dressing that are good for dieting 161 00:06:00.061 --> 00:06:01.501 on this video 162 00:06:01.501 --> 00:06:02.559 The calories of salad 163 00:06:02.559 --> 00:06:05.200 varies a lot by the type of dressing and ingredients 164 00:06:05.200 --> 00:06:06.600 that go into it 165 00:06:06.600 --> 00:06:09.079 So, if you're eating them to lose weight 166 00:06:09.079 --> 00:06:11.839 but not just for your health 167 00:06:11.839 --> 00:06:14.920 I advise you to check its overall calorie before eating 168 00:06:14.920 --> 00:06:16.200 It's ideal to lower its calories 169 00:06:16.200 --> 00:06:18.640 by adding lots of greens with various nutrients 170 00:06:18.640 --> 00:06:20.480 but limit things like nuts, cheese, and dressings 171 00:06:20.480 --> 00:06:22.959 that are high in calories 172 00:06:22.959 --> 00:06:25.119 that are added as toppings 173 00:06:25.119 --> 00:06:27.760 The salad dressings sold at stores 174 00:06:27.760 --> 00:06:30.559 have high sugar, sodium and fat 175 00:06:30.559 --> 00:06:32.799 leading to high calories 176 00:06:32.799 --> 00:06:35.440 Do avoid mayo-based dressings 177 00:06:35.440 --> 00:06:37.159 and I recommend balsamic dressing 178 00:06:37.159 --> 00:06:39.959 or oriental dressing I mentioned today 179 00:06:39.959 --> 00:06:41.200 (Ask any health-related questions down in the comments) I hope you enjoy taking care of your health 180 00:06:41.200 --> 00:06:43.000 based on what you've learned today 181 00:06:43.000 --> 00:06:46.400 See you again next time 182 00:06:51.363 --> 00:07:07.363 (Healthckers)