Vegetables - perfect option for diet. It is not for nothing that they often form the basis of the diet of those who seek to bring the body into good shape. Huge variety vegetables allows you to plan your diet in such a way that the same dish will not be repeated throughout the week. Use fresh vegetables will saturate the body with essential vitamins, macro- and microelements, dietary fiber and useful acids. Most fruits are extremely effective in losing weight and have a lot of qualities and properties that improve the functioning of the body during the diet. Finally, the caloric content of vegetables is very low, which allows them to be consumed in large quantities and prevent the feeling of hunger.

Benefits and calorie content of vegetables

Vegetables are record holders for the amount of fiber, fiber and complex carbohydrates. It is the word “carbohydrates” in vegetables that sometimes scares away those losing weight. On the one hand, carbohydrates are the most nutritious nutrient after fats, and as a result the most dangerous, since they are relatively easily deposited in the most unnecessary places. However, this is only part of the information, which mostly concerns simple carbohydrates. Complex carbohydrates, which include starch, glycogen, cellulose, take longer to digest, cause less insulin release into the blood, and therefore are almost not converted by the body into fat deposits. Vegetables owe all their already low calorie content to the content of complex carbohydrates.

To understand what benefits each vegetable brings, you need to determine the types of complex saccharides that make up them.

Soluble alimentary fiber included in peas and beans. Calorie content of vegetables in 100 grams, respectively: 55 kcal and 16 kcal. When these fibers enter the intestines, they are converted into a gel, which, by preventing the rapid movement of food through the intestines, slows down the absorption of carbohydrates. Some pectins, also a type of soluble fiber, reduce the absorption of sugar and fat in the intestine and lower cholesterol concentrations. Calorie content of vegetables that contain pectin: carrots – 35 kcal per 100 g, cauliflower– 30 kcal, potatoes – 77 kcal.

Insoluble dietary fiber is the form most characteristic of vegetables. The maximum concentration of fiber is found in cauliflower, broccoli, beans, greens, and vegetable peels. Calorie content of vegetables per 100 grams, respectively: 30 kcal, 34 kcal, 45 kcal. Insoluble fiber, on the contrary, accelerates the movement of food through the gastrointestinal tract, has a laxative effect, is effective against constipation, prevents cancer and diseases of the stomach and intestines, and improves microflora. Fibers of this type include cellulose and lignin. Calories in vegetables that also contain insoluble fiber: radish – 20 kcal, pepper – 26 kcal, cucumber – 13 kcal, eggplant – 24 kcal.

Fiber in general, both soluble and insoluble types, due to its porous and voluminous structure, perfectly saturates, satisfying hunger for a long time. When consumed, the increase in blood glucose is minimal, therefore, weight gain due to the appearance of new fat deposits does not occur.

Vegetable salads for weight loss

It is better to prepare a vegetable salad in such a way that the components contain both soluble and insoluble fiber. For example, the calorie content of a vegetable salad made from radishes, cucumbers, and carrots without adding oil is about 50 kcal. Adding a tablespoon olive oil, you can significantly improve the taste of the dish by slightly increasing the calorie content of the vegetable salad - up to 70-80 kcal.

Very satisfying, tasty, nutritious and healthy - warm bean and potato salad. Cut the boiled potatoes into small cubes, cook the red beans, adding garlic (149 kcal per 100 g) and herbs to taste. How many calories are in vegetables in this salad? In total, no more than 130 kcal per 100 g. Despite the relatively high calorie content for a vegetable salad, this dish will relieve hunger for a long time, help get rid of constipation, and improve intestinal motility.

A light salad for dinner includes vegetables whose calorie content is minimal: dill, cucumber, sweet pepper, tomatoes (20 kcal per 100 g). How many calories are in the vegetables included in this salad? This is the most dietary option dinner, the calorie content of which is about 40 kcal. To taste, you can add sunflower, olive or extraordinarily healthy linseed oil, then the calorie content of the vegetable salad will increase to 60 kcal.

Another option warm salad: lettuce leaves (16 kcal per 100 g), boiled green beans(16 kcal), juice of half a lemon, cherry tomatoes (20 kcal), stewed zucchini(24 kcal) mix gently, add a spoonful of olive oil and enjoy the perfect vegetable salad for weight loss.

How many calories are in home-cooked vegetables?

Due to their low calorie content, vegetables are suitable for any type of preparation.. They can be boiled, baked, steamed, stewed and even fried. The last cooking method is the least recommended because it is the most high-calorie. And no matter how many calories there are in a vegetable, when fried, this amount triples.

It was found that extinguishing - perfect view cooking vegetables. Firstly, this preserves the maximum amount of vitamins, appearance And rich taste vegetables Secondly, caloric content stewed vegetables The calorie content of fresh ones is slightly higher, but remains low, and their use will not affect the shape.

Vegetables should be stewed without oil. You can eliminate the blandness by adding a little salt, black pepper, lean meat. The result is a hearty and dietary stew.

All vegetables are suitable for stewing, calorie content does not matter. The only exception would probably be potatoes. Compared to the general background, it looks too nutritious.

Calorie content of stewed vegetables:

• eggplant – 60 kcal per 100 g;
• carrots – 32 kcal per 100 g;
• green beans – 48 kcal per 100 g;
• zucchini – 48 kcal per 100 g;
• onions – 41 kcal per 100 g;
• cabbage – 43 kcal per 100 g.

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Vegetable salad, the calorie content of which we will consider in today’s publication, is certainly a healthy and versatile dish. After all, it is common knowledge that fresh vegetables are a rich source of fiber, mineral components, vitamins and other substances we need.

Vegetable salad can act as an independent dish. He will become good option, for example, for breakfast. People who want to lose weight, get rid of excess weight. If at lunch you prefer a vegetable salad as a first course, then you will feel full sooner and, therefore, you will eat less.

But this, of course, does not mean that you can eat salads in unlimited quantities. After all, vegetables also contain a certain amount of calories. You should also remember that not every vegetable is suitable for a salad if your goal is to lose weight.

Vegetable salads contain few calories. Especially when the composition of the salad is limited to vegetables themselves. The calorie content of a vegetable salad increases significantly when it is seasoned with sour cream or mayonnaise.

To reduce the calorie content of a dish, choose raw vegetables for it: their calorie content is lower than that of stewed vegetables, and they contain more vitamins and minerals, because some of the nutrients are lost during cooking.

The main criterion for selecting vegetables for salad is their juiciness. They contain more liquid, therefore, they will hold fewer calories.

Significantly affects nutritional value dish and the dressing chosen for it. If you take mayonnaise with high fat content or homemade sour cream- calorie content will increase significantly. Vegetable oils also have considerable energy value. Give preference to low-fat sour cream and mayonnaise with low fat content.

The number of calories in a vegetable salad is calculated based on the calorie content of each ingredient.

For example, if we take 300 grams of cucumbers and tomatoes, a little dill (30 grams) and 250 grams of radishes, then 100 grams ready-made dish, filled low-calorie mayonnaise, will hold 45 kcal.

What is the calorie content of a vegetable salad prepared different ways? A
like this:

And the nutritional value of vegetable salad prepared in different ways is:
like this:

How to prepare vegetable salad? Here is one of the recipes:

Products:

• tomatoes - 2-3 pieces
• onions (red or white) - 1-1.5 medium-sized heads
• vegetable oil
• salt and freshly ground pepper

Preparation:

The tomatoes are pre-washed, dried, then cut into slices. The onion is peeled and cut into thin half rings. Chopped tomatoes and onions are mixed. Add salt and pepper to the dish - to taste. The salad is placed in a salad bowl, seasoned with oil and all ingredients are mixed. Ready!

Salads made from vegetables are invariably popular with professional chefs and ordinary housewives. All of us know that

any vegetable

– it’s tasty and healthy. And the salad, unless, of course, you pour a lot of sour cream or mayonnaise into it, contains a minimum of calories. That's why dietary varieties A considerable number of cookbooks are devoted to this dish.

Let's analyze composition and calorie content some common recipes for vegetable salads and make sure that many of them should “guest” on our daily menu as often as possible.

Due to the wide variety, the calorie content of salad can only be judged approximately. But even these average indicators will certainly please fans healthy image life and sports figure. From one hundred grams of salad made exclusively from vegetables, you can get 1.42 g of protein (2% daily value), 3.70 g fat (5%), 5.71 g carbohydrates (2%). With a sufficient content of vegetable fats, the dish has a low calorie content of 57.32 kcal.

But since vegetables are rarely consumed without dressing (after all, a strict diet is the lot of people with exceptional willpower), the calorie content of the salad can increase noticeably.

As a refill for dietary dishes perform more often vegetable oils. The most popular of them are sunflower and olive. However, do not indulge yourself with illusions! These oils are almost as high in calories as... mayonnaise or sour cream. The ability to maintain slimness and good physical shape is based primarily on moderation. Let’s take a closer look at this concept regarding salad dressing.

Calorie content salad dressings based on 100 g of product (in kilocalories):

• sunflower – 884;
• olive – 898;
• mayonnaise – 680;
• sour cream – from 165 to 295 (homemade is more nutritious, with a high percentage of fat content);
• melted butter, which gourmets also sometimes season salads with, - 717.

Obviously, you can overeat in any case if you do not follow the limit. And a few spoons of supposedly lean vegetable oil poured “from the heart” will cause much more harm than a tablespoon of sour cream. So, the culinary and dietary need for vegetable oils is rather due to their rich vitamin and mineral composition and great taste than low in calories.

The most useful in terms of microelements content is considered unrefined oil cold pressed. In such a product maximum amount organic acids that can dissolve all cholesterol deposits in the bloodstream. There are also many different vitamins (A, E, D, group B and others).

According to nutritionists, one adult can eat from five to eight servings of light salads. This is approximately 0.4-0.7 kilograms. Of course, vegetables can be eaten without cooking or dressing, in their natural form.

Recipes with photos and calorie content of popular vegetable salads

IN dietary nutrition Of course, salads seasoned with vegetable oils are in demand. They are actively used during fasting days. The most commonly used and useful vegetables and greens for weight loss are cabbage. different varieties, carrots, tomatoes, green onions and parsley, peppers, lettuce. This list also includes cucumbers. But eating only cucumbers is undesirable. The fact is that this vegetable is 98% water. Cucumber salad It's impossible to get enough! Hunger after such a light breakfast will certainly arise literally in ten minutes, which will force you to eat something high-calorie and, perhaps, harmful. So be reasonable. But you shouldn’t get carried away with olives, nuts, boiled potatoes– these products have nothing to do with weight loss.

Here are some options healthy salads.

• one cucumber;
• tomatoes;
• radish;
• Bell pepper;
• garlic (optional, two or more cloves).

Tomatoes, radishes and sweet peppers are taken in equal proportions. Vegetables are finely chopped and seasoned with a spoon (or two if the portion is large) sunflower oil. Salt is replaced with black ground pepper, fruit vinegar and garlic.

The calorie content of the dish is 55 kcal.

Recipe and calorie content of beet salad

Sweet-tasting beets are finely chopped and seasoned with yogurt and garlic passed through a garlic press.

Calorie content 76.44 kcal.

• fresh zucchini – 100 g;
• salad - two or three leaves;
• chicken breast– 300 g;
• eggs – two pieces (chicken);
• dietary yogurt – 2 teaspoons;
• mustard, ground black pepper, salt.

The dish is great for festive table- the salad is made with original taste and relatively low in calories. Boiled brisket and eggs are cut into cubes. Zucchini and lettuce are cut into strips. The dish is seasoned with yogurt, salt and spices.

Calorie content 537 kcal.

• zucchini (preferably small size) - 1 PC.;
• bell pepper, cucumber - one piece each;
• white cabbage - half a head;
• tomatoes - from two to six pieces depending on size;
• greens - onions, dill and parsley leaves;
• lemon juice and olive oil - 1.5 tbsp each. spoons;
• two cloves of garlic, salt.

The dish goes perfectly with meat, fish or boiled potatoes. The form of cutting depends on the imagination of the housewife - it can be straws, cubes, rings. It is advisable to grate the zucchini.

Calorie content 293.97 kcal.

Recipe and calorie content of cucumber and tomato salad

The salad can easily be considered a classic of the culinary “genre”. Didn't cut it into a quick fix perhaps the laziest!

Calorie content depends entirely on the dressing. With low-calorie mayonnaise - 83, with sunflower oil - 46 kcal.

% of the daily requirement indicated in the tables is an indicator indicating how many percent of the daily requirement in a substance we will satisfy the body's needs by eating 100 grams of salad.

Since the version of the last salad with the addition of vegetable oil still belongs more to dietary nutrition, we will consider its nutritional value in detail (per 100 g). Additional ingredient – ​​30 grams of bell pepper.

Vitamin and mineral composition One serving is quite rich and varied. Here you can see almost all vitamins and most macro- and microelements.

Substance	Quantity, mcg	% Daily Value
Cobalt	2,716	27,2
Sodium	326.79 mg	25,1
WITH	21,88	24,3
Chlorine	525,86	22,9
E	1,54	10,3
Copper	101,75	10,2
TO	11,3	9,4
Chromium	4,52	9
Manganese	0.17 mg	8,6
Potassium	184.9 mg	7,4
Beta carotene	0.289 mg	5,8
AT 6	0,11	5,5
A	44,4	4,9
Phosphorus	37.2 mg	4,7
Molybdenum	3,272	4,7
Magnesium	15.47 mg	3,9
Iron	0.68 mg	3,8
IN 1	0.044 mg	2,9
AT 9	11,09	2,8
RR	0,49	2,5
Zinc	0.28 mg	2,4
Calcium	22.5 mg	2,3
AT 2	0.038 mg	2,1
Biotin	0,857	1,7
Iodine	2,33	1,6
Kholin	5.54 mg	1,1
Selenium	0,286	0,5
Fluorine	16,88	0,4

Obviously, vegetable salads are indispensable dishes on our table. Raw vegetables have always been considered the healthiest foods. And in combination with butter or any other dressing, such a dish will not only be healthy, but also very tasty.

Do you think it’s worth introducing vegetable salads into the daily menu? How many times a day do you eat salads? Maybe you have your own “diet favorite”? Then please share his recipe with us.

Vegetables are the succulent parts of plants suitable for consumption. They are rich in valuable vitamins and are widely used in cooking. They are used to prepare all kinds of snacks, fillings for homemade baked goods, first and second courses. In today's publication we will take a closer look at several recipes for vegetable salad with vegetable oil.

This delicious and refreshing snack is extremely different. simple composition and a pleasant refreshing taste. It goes well with meat or fish dishes, which means it will be a good addition to a seed lunch. To create it you will need:

• 200 grams of cucumbers.
• 200 g tomatoes.
• Herbs, salt, garlic and vegetable oil (to taste).

Tomatoes and cucumbers are thoroughly washed in running water, dried and cut into beautiful slices. Then they are mixed in one bowl, sprinkled with chopped herbs, salted and poured with aromatic vegetable oil. Ready snack mix with crushed garlic and serve. The calorie content of a vegetable salad dressed with vegetable oil, the recipe for which is discussed just above, is 25 kcal/100 g.

This interesting and very juicy snack has a unique vitamin and mineral composition. It has a pleasant slightly sour taste and light aroma freshness. To create it you will need:

• 200 grams of young zucchini.
• 2 small fresh cucumbers.
• Half a small cabbage fork.
• Medium bell pepper.
• Large red or pink tomato.
• 1 tbsp. l. aromatic vegetable oil (ideally olive).
• 1.5 tsp. natural juice lemon.
• A clove of garlic.
• Dill, onion and salt.

To reproduce this vegetable salad recipe with vegetable oil, you need to start by preparing the main ingredients. Zucchini, cucumbers, tomatoes, bell peppers and cabbage are washed in running water and lightly dried. Then all the vegetables, with the exception of tomatoes, are chopped into thin strips and placed in a deep bowl. Chopped herbs, crushed garlic and peeled tomato slices are also sent there. All this is seasoned and sprinkled with aromatic vegetable oil mixed with lemon juice. The energy value of this snack is 33 kcal/100 g.

This appetizer will certainly not escape the attention of those who prepare for the winter. A recipe for vegetable salad seasoned with vegetable oil allows you to profitably process a large harvest of tomatoes. To do this you will need:

• 2 kilos of green tomatoes.
• 2 carrots.
• Onion.
• 500 grams of bell pepper (preferably red).
• 2 tbsp. l. granulated sugar.
• 1 tbsp. l. fine crystalline kitchen salt.
• 3 tbsp. l. 9% vinegar.
• 100 milliliters of vegetable oil.
• 2 cloves of garlic.
• A dozen black peppercorns.

Vegetables are washed, peeled and seeded if necessary, and then chopped. Tomatoes are cut into quarters, onions into small cubes, peppers into strips. The carrots are processed using a medium grater. Place all this in a deep saucepan. Sugar, salt are also sent there. chopped garlic, vinegar, black peppercorns and oil. The future salad is brought to a boil and boiled for a quarter of an hour. Then it is placed in sterile jars, rolled up and sent for storage. The energy value of a serving of this snack is 426 kcal.

This recipe for vegetable salad with vegetable oil will be useful for those who constantly struggle with extra pounds. The dish prepared using it is not only healthy and tasty, but also low in calories. To do similar snack, you will need:

• 200 grams of red cabbage.
• 200 g tomatoes.
• 200 grams of fresh cucumbers.
• 200 g bell pepper (preferably green).
• 150 grams of red onion.
• Olive oil and fine crystalline salt (to taste).

The washed vegetables are cut into very thin strips and mixed in a deep salad bowl. The required amount of salt and vegetable oil is sent there. The energy value of 100 grams of such a snack is about 69 kcal.

To those who adhere low calorie diet, the following recipe for vegetable salad dressed with vegetable oil will certainly come in handy. To prepare this delicious fortified dish, you will need:

• 300 g each of Brussels sprouts and cauliflower.
• Bulgarian sweet pepper.
• 100 grams of boiled champignons.
• 4 radishes.
• A small onion.
• A bunch of parsley, celery and lettuce each.
• 1 tsp. natural lemon juice.
• 2 tbsp. l. aromatic vegetable oil.
• Fine kitchen salt (to taste).

The washed cabbage is doused with boiling water and cut into pieces small pieces. Then plates are added to it boiled mushrooms, pepper strips, radish slices and chopped onion. Chopped herbs, salt, citrus juice and vegetable oil are also sent there. The energy value of 100 grams of such a snack is 60 kcal.

This appetizer, better known as vinaigrette, can be prepared not only for adults, but also for children. A recipe for a vegetable salad seasoned with vegetable oil requires the use of a specific food set. Therefore, before starting the process, be sure to check whether you have all the necessary components on hand. In this case you will need:

• Large beets.
• 4 potatoes.
• 2 carrots.
• 5 tbsp. l. sauerkraut.
• A small onion.
• Pickled cucumber.
• 1 tbsp. l. finely chopped greens.
• 1/3 cup of any aromatic vegetable oil.
• Fine salt (to taste).

The washed root vegetables are placed in separate saucepans, filled with water, placed on a working stove and boiled until soft. Prepared vegetables are cooled until room temperature, peeled, not cut large cubes and place in a salad bowl. Add chopped onion, pieces of pickled cucumber and sauerkraut. All this is added, sprinkled with chopped herbs and poured with vegetable oil. The energy value of a 150-gram serving of vinaigrette is 100 kcal.

We advise lovers of dietary dishes to pay special attention to another very interesting recipe vegetable salad seasoned with vegetable oil. You can see a photo of such a dish a little later, but now let’s figure out what is needed to prepare it. This snack includes:

• 300 grams of beets.
• Medium bulb.
• 300 grams of carrots.
• 200 g pickled cucumbers.
• 400 grams of potatoes.
• 400 g green peas (canned).
• Vegetable oil, any fresh herbs and salt.

Root vegetables are rinsed under the tap, placed in different saucepans, filled with cool water, brought to a boil and boiled until soft. The prepared vegetables are cooled to room temperature, peeled, cut into approximately equal cubes and combined in a deep salad bowl. They put it there green pea, finely chopped onion and pieces of pickled cucumber. All this is salted and poured with vegetable oil. The finished snack, the energy value of which is 62.8 kcal/100 g, is decorated with chopped herbs and served for lunch.

The appetizer, made using the technology described below, is somewhat reminiscent of Olivier. But unlike the latter, there is no sausage, no mayonnaise, or boiled meat. Thanks to this, it turns out to be lower in calories and healthy. Because the this recipe vegetable salad with vegetable oil involves the use of a certain set of products, make sure in advance that you have in the kitchen:

• 3 potatoes.
• 2 carrots.
• 150 grams of green peas (fresh frozen).
• 5 pickled cucumbers.
• Medium apple.
• Flavored vegetable oil and kitchen salt (to taste).

Potatoes and carrots are boiled in their uniforms. The softened root vegetables are removed from the pan with boiling water, cooled to room temperature, peeled, cut into not too large cubes and placed in a deep salad bowl. Pieces of pickled cucumbers and chopped apples are also sent there. At the final stage, boiled green peas, salt and vegetable oil are poured into a common bowl. The energy value of a serving of this snack is 180 kcal.

This simple recipe preparing a vegetable salad seasoned with vegetable oil will probably end up in your personal cookbook young ladies who take care of their own figure. It allows you to relatively quickly make a healthy, low-calorie snack suitable for diet menu. For creating similar dish you will need:

• 100 grams of beets.
• 10 milliliters of lemon juice.
• 300 g fresh broccoli.
• 200 grams of carrots.
• 30 milliliters of vegetable oil.
• Sugar, salt, onion and parsley (to taste).

Carrots and beets are washed, peeled, processed using a medium grater and combined in a deep salad bowl. Finely chopped broccoli, sugar, salt and chopped herbs are also placed there. It's all watered citrus juice and vegetable oil. The energy value of one serving of this snack is 108 kcal.

This interesting snack prepared from simple and easily accessible ingredients, sold in any modern grocery store. To make five servings of vegetable salad dressed with vegetable oil, step by step recipe which will be described below, you will need:

• 300 grams of fresh Brussels sprouts.
• 100 g carrots.
• 70 grams of olives (pitted).
• 60 g green peas (canned).
• 300 grams of sweet multi-colored peppers.
• 300 g boiled potatoes.
• 150 grams of ripe tomatoes.
• 15 milliliters of aromatic vegetable oil.
• 5 ml table vinegar.
• Lettuce leaves and salt.

Step No. 1. The washed cabbage is poured with cool water and boiled until tender. At the same time, it is slightly salted so that it does not turn out tasteless.

Step #2. Boiled potatoes peel and cut into not too large pieces.

Step No. 3. In a deep salad bowl, combine grated carrots, olive slices, tomato slices, bell pepper half rings and prepared cabbage.

Step No. 4. Pieces of potatoes, salt and vinegar mixed with vegetable oil are also sent there.

Step No. 5. Place the finished snack on a plate lined with fresh lettuce leaves, and decorated with canned green peas.

Energy value per serving of this dish is only 70 kcal.

Jul-20-2013

Vegetable salad, the calorie content of which we will consider in today’s publication, is certainly a healthy and versatile dish. After all, it is common knowledge that fresh vegetables are a rich source of fiber, mineral components, vitamins and other substances we need.

Vegetable salad can act as an independent dish. It would be a good option, for example, for breakfast. People who want to lose weight or get rid of excess weight should pay attention to it. If at lunch you prefer a vegetable salad as a first course, then you will feel full sooner and, therefore, you will eat less.

But this, of course, does not mean that you can eat salads in unlimited quantities. After all, vegetables also contain a certain amount of calories. You should also remember that not every vegetable is suitable for a salad if your goal is to lose weight.

How to reduce the calorie content of this dish:

Vegetable salads contain few calories. Especially when the composition of the salad is limited to vegetables themselves. The calorie content of a vegetable salad increases significantly when it is seasoned with sour cream or mayonnaise.

To reduce the calorie content of a dish, choose raw vegetables for it: their calorie content is lower than that of stewed vegetables, and they contain more vitamins and minerals, because some of the nutrients are lost during cooking.

The main criterion for selecting vegetables for salad is their juiciness. They contain more liquid, therefore they will contain fewer calories.

The dressing chosen for it significantly affects the nutritional value of the dish. If you take high-fat mayonnaise or homemade sour cream, the calorie content will increase significantly. Vegetable oils also have considerable energy value. Give preference to low-fat sour cream and mayonnaise with low fat content.

Vegetable salad calories:

The number of calories in a vegetable salad is calculated based on the calorie content of each ingredient.

For example, if we take 300 grams of cucumbers and tomatoes, a little dill (30 grams) and 250 grams of radishes, then 100 grams of the finished dish, seasoned with low-calorie mayonnaise, will contain 45 kcal.

What is the calorie content of vegetable salad prepared in different ways? A
like this:

Calorie table for vegetable salad, per 100 grams of product:

And the nutritional value of vegetable salad prepared in different ways is:
like this:

Table of nutritional value of vegetable salad, per 100 grams of product:

How to prepare vegetable salad? Here is one of the recipes:

Tomato and onion salad:

Products:

• tomatoes - 2-3 pieces
• onions (red or white) - 1-1.5 medium-sized heads
• vegetable oil
• salt and freshly ground pepper

Preparation:

The tomatoes are pre-washed, dried, then cut into slices. The onion is peeled and cut into thin half rings. Chopped tomatoes and onions are mixed. Add salt and pepper to the dish to taste. The salad is placed in a salad bowl, seasoned with oil and all ingredients are mixed. Ready!

Vegetable salad is undoubtedly a healthy and versatile food. Fresh vegetables are rich in fiber, minerals, vitamins, micro- and macroelements.

Vegetable salad can be a separate dish. It can be prepared, for example, for breakfast. If you prepare a salad of vegetables for the first thing during lunch, the feeling of fullness will come faster, and therefore you will eat less.

But this does not mean that you can eat an unlimited amount of salad - all vegetables also have a certain calorie content. You should also know that not all vegetables can be included in salads if you want to lose weight.

Give preference raw vegetables, because they contain fewer calories than stewed ones, and useful elements and there are more vitamins, since during cooking they are destroyed to a greater extent. This way you can reduce the calorie content of vegetable salad. The main criterion for selecting vegetables for a salad is their juiciness. After all, if they have more liquid, it means they contain fewer calories.

Ingredients for the “right” salad

You can safely prepare salads from tomatoes, carrots, bell peppers, beets, onions, cabbage, celery, beans (and other legumes). There are few useful substances in cucumbers. They consist mainly of water, and a salad made from cucumbers alone does not provide saturation. But you can add them to other vegetables.

Boiled potatoes are a high-calorie product (82 kcal), so it is better to avoid their “participation” in the dish. If you cannot do without potatoes, then add as little of it as possible. Quite a lot of calories compared to other vegetables in boiled beets (49).

You can add greens to the salad (dill, green onions, parsley, basil). Very helpful leaf salads, but use them not as a basis, but as additional ingredient.

Vegetable salads do not have to be made from vegetables alone. Vegetables are a base to which you can add boiled eggs, low fat cheese, apples, mushrooms, nuts, olives. In order to reduce the calorie content of vegetable salad with eggs, do not use yolks (they contain saturated fats), but add only the white. Place no more than one whole egg in the salad.

Add nuts and olives in small quantities - they contain a lot of vegetable fats. Low-fat boiled chicken breast and fish fillet. To add spice, use a small amount of garlic, radish or radish.

It is also important, if you want to calculate the calorie content of a vegetable salad, what you season it with. Even if you have prepared a salad exclusively from low-calorie ingredients, the “wrong” dressing can ruin everything. “Incorrect” dressings include mayonnaise (this is a fatty and heavy sauce) and sour cream. But the ideal salad dressing would be low-fat unsweetened yogurt or vinegar. You can season with olive oil and vinegar (1:2). If there are carrots in the salad, then be sure to use vegetable oil as a dressing, because carotene (provitamin A), which is contained in carrots, is a fat-soluble substance.

And not the least role in this process is played by a qualitatively different approach to the formation of a diet.

Any weight loss techniques rely on normalization daily menu, from which harmful products that provoke a set of extra pounds, while useful and low-calorie foods should prevail in the diet.

Of course, when talking about a diet for weight loss, you need to understand that the most optimal option can be selected based on the individual characteristics of each person’s body, and without consulting a doctor it will be very difficult to do this.

Nevertheless, general principles dietary nutrition for weight loss are quite universal, and following them at least will not harm irreparable harm body, and at the same time lays the foundation for the process of losing excess weight.

♦ The benefits of vegetable salads for weight loss

One of the most natural components of nutrition for any person, including those experiencing problems with excess weight, are vegetable salads for weight loss. For the most part, such salads contain a huge amount of benefits for the body. minerals and vitamins that have a beneficial effect on the general condition of the body. Thanks to the absence of any heat treatment they contain the maximum amount of useful substances.
Plus, they are low in calories.

Diet without limits and restrictions can only be on salads made from fresh vegetables and fruits. In addition, it is from vegetables that you can get a sufficient amount plant fibers and fiber, which not only gives you a feeling of fullness, but also helps the intestines get rid of “deposits”.

If previously your diet was focused on fast carbohydrates - bread, sweets, fast food, then a plant-based diet will help you quickly start eating right.

Due to the fact that vegetables are very low in calories, serving sizes can be quite impressive. On such a diet you will have almost no feeling of real hunger, but fight cravings junk food you still have to.

If you choose vegetable salads for weight loss, then in addition to weight loss, a pleasant bonus will be:

• improvement of liver condition,stomach,kidney;
• skin,nails, etc.

♦ What vegetables to choose for weight loss?

Almost all vegetables are suitable for a healthy and dietary diet. Salads for weight loss can be prepared from almost any fresh products, so that any person on a diet will find something acceptable for themselves. In addition, you can invent and prepare new salads every time, without forcing yourself to eat the same thing for several days in a row.

At the same time, you should know that for the process of losing weight, juicy, non-starchy vegetables, which contain more liquid and microelements and are low in calories, are most preferable.
However, it is unlikely that eating one type of non-starchy vegetable for a certain, perhaps even a long time, can satisfy any person.

The lack of variety in food can not only negatively affect the psychological state of a person who is forced to constantly think about food restrictions, but may also provoke a refusal of such a strict diet with a subsequent return to his usual menu, full of harmful, fat-causing foods. products.

To prevent this effect, nutritionists recommend building your menu based on a variety of vegetable dietary salads and vegetable smoothies, which will make your diet not only healthier, but also quite varied.

• cucumbers. One of the healthiest salad ingredients. They have a lot of water and very few calories.
• Tomatoes/tomatoes. A valuable source of lycopene.
• Cabbage. Contains great amount vitamin C, K and group B, as well as magnesium, potassium and calcium.
• Bell pepper . Source of vitamin C, A, potassium and iron.
• Celery. Contains B vitamins.

Of course, you can add greens to the salad (dill, parsley, basil, green onions). Leaf salads are very useful, but it is better to use them not as a base, but as an additional ingredient that diversifies the taste of the dish; there are a lot of such recipes.

Boiled potatoes - high-calorie product(82 kcal) and it is better to refuse its “participation” in a salad for weight loss. If you can't do without potatoes, add as little of it as possible.
Quite a lot of calories in comparison with other vegetables and in boiled beets.

A salad for weight loss does not have to consist of only vegetables. Vegetables are the base to which you can add boiled eggs, mushrooms, nuts, olives, low-fat cheese, apples.
To reduce the calories in egg salad, remove the yolks (as they contain saturated fat) and use only the whites. You can put no more than one whole egg in the salad.

Nuts and olives should be added in small quantities - they contain quite a lot of high-calorie vegetable fats.
Lean boiled chicken breast or fish fillet (also boiled) will enrich the salad with protein.
To add spiciness, you can use garlic, radishes or radishes, but little by little.

♦ What to dress vegetable salads with?

Dressing is no less important in salads for weight loss. Even if you put only low-calorie ingredients in it, a “bad” dressing can ruin everything.
“Bad” dressings include mayonnaise (this is a fatty and heavy sauce) and sour cream. A good salad dressing would be vinegar or low-fat unsweetened yogurt.

Most suitable option Vegetable dressings are considered vegetable oils. If there are carrots in the salad, then be sure to use vegetable oil as a dressing, since carotene (provitamin A) contained in carrots is a fat-soluble substance.

But if you want variety, I offer a few more healthy sauces.

Oil based dressing

• ½ cup olive oil;
• juice of half a lemon;
• ½ tsp. salt

Suitable for green and vegetable salads.

Italian dressing

• 100 ml olive oil;
• 1 tsp wine or apple cider vinegar;
• 1 tsp dry marjoram;
• 1 tsp dry oregano;
• 1 clove of garlic;
• Salt and pepper - to taste;
• A little dry or chopped basil.

Suitable for any salads with vegetables and herbs

Aioli - french sauce , which resembles homemade mayonnaise

• 100 ml olive oil;
• Juice of ¼ lemon;
• 1 yolk;
• 2 cloves of garlic;
• salt, pepper - to taste

T Thoroughly mix all the ingredients except the oil, then start pouring it in small drops. Continue beating until consistency thick sour cream. All products should be at room temperature.

Suitable for hearty vegetable salads, as well as salads based on meat, poultry, and seafood.

All homemade dressings can be stored in the refrigerator at closed banks no more than 5-7 days.

♦ Vegetable salads for weight loss

So, we’ve sorted out the ingredients and dressing, now let’s look at no less interest Ask- salad recipes that promote weight loss.

Surely the first thing that comes to mind is vinaigrette. But it must be said that this is not the most dietary dish - its calorie content is 92 kcal per 100 grams. Another thing is if you make it with vinegar and not with oil, then the caloric load will be half as much.

Recipes for vegetable dietary salads are easy to find on the Internet. Below are the most simple recipes which I use myself.

1. Celery salad For weight loss it is much healthier than vinaigrette. Celery (root), besides being rich useful substances, contains juice that suppresses appetite. They eat both the root and stem of the plant.
To bring to life the recipe for preparing this dish, one stalk, peeled and chopped, is enough. Grated apple, a little green onion and dill are added to it, and the whole thing is seasoned with lemon juice or oil.

2. Green salad for weight loss is one of the easiest to prepare, while being healthy and tasty. Fresh leaves green salad must be washed and the water shake off well. Then you need to tear the salad with your hands and mix with beets, which have previously been grated on a fine grater.
Next, you need to add a tablespoon of oil and salt to taste.

3. Salad with bell pepper is very useful, and not only for losing weight. Bell pepper thins the blood well and strengthens blood vessels, which is important not only for people trying to lose weight.
To prepare it you need to take 3 bell peppers(better different colors- red, yellow and orange :) and cut them into strips. Cut one tomato into cubes and mix them with pepper.
After this, you can sprinkle this mixture with fresh herbs and pour over vegetable oil.

Others can be used diet salads For fast weight loss, it is not necessary to stop at the “brush”. Salad - great solution for fasting day. “Salad unloading” eliminates an average of 2 kg of weight. This is a more gentle option than a fasting day on water alone.

5. Fruit salads more caloric, since the fruits contain a lot of sugar - fructose. Therefore, it would be more correct to take vegetables as a basis and add some fruits.
For example, light dish can be made from carrots, sweet peppers and apples. You need to take 2 carrots and peppers, and one apple.
Apples and carrots are grated, and peppers are cut in any convenient way. Dill is also added.

This salad is dressed unsweetened yogurt or kefir with a low fat content.

6. Vitamin salad for weight loss It is popular due not only to its beneficial properties, but also to its taste.
To prepare it, you need to chop about 100 g of fresh white cabbage, grate 50 g of carrots on a fine grater and add the same amount of grated black radish.
Stir the resulting mixture and add a tablespoon of vegetable oil to it, and then salt and pepper to taste.
A handful of raisins or fresh berries cranberries will give this vegetable diet salad for weight loss a piquant taste.

7. Salad with nuts has big amount useful properties, since the nut contains many vitamins - A, E, B and P, as well as the minerals magnesium, iron, phosphorus and many others. However, the nut also contains fats, proteins and carbohydrates, so their use in salad should be quite restrained.
To prepare it, you need to grate two carrots on a fine grater, cut two stalks of celery into cubes, and add chopped nuts.
All these ingredients must be mixed, salted and sprinkled with lemon juice.

8. Protein-vegetable salad. A vegetable diet salad containing moderate amounts of poultry meat, in particular, chicken. This salad will not only be tasty and healthy, but also filling.
To prepare it, you need to boil about 150 g of beans, let the water drain, and then put it in a deep salad bowl. Add 250 g of boiled chicken meat and two hard-boiled eggs, cut into cubes.
About 100 g of onion, cut into half rings, is added on top and a spoonful of sunflower oil is poured over it all and salted to taste.

To make your salad truly dietary, watch how much you eat - one medium-sized bowl is enough. When preparing a salad, pay attention to how much and what ingredients you put there and what their calorie content is.

Keep a note in the kitchen that contains information about the number of calories in different vegetables. It is most convenient if the calorie content is indicated for 1 piece of each vegetable (usually a medium-sized vegetable is taken) or fruit and a certain volume liquid products(oils, kefir).

♦ Example menu with salads for weight loss

The easiest way to start losing weight is with salads; you can and should make salads for yourself all the time. But in order to lose weight on vegetable salads, you don’t have to eat only them.
It is enough just to replace some of the other usual products with them.

Sample menu:

• Breakfast: oatmeal on water with raisins and dried apricots, herbal tea.
• Snack: salad of celery, carrots and red peppers with lemon juice dressing.
• Dinner: vegetable soup without potatoes, piece whole grain bread, “Brush” salad made from carrots, beets and cabbage.
• Dinner: salad of tomatoes, cucumbers and arugula with Italian dressing, grilled chicken breast.

A menu like this will help you lose weight quickly and comfortably without harming your stomach. Stick to this diet for two weeks, and your weight loss will be 2-4 kg, depending on your initial weight. At the same time, you will receive a sufficient amount of vitamins, and fiber will allow you not to feel hungry.

When resorting to a diet for weight loss based on vegetable salads, you need to understand that although such a diet is quite gentle, it will nevertheless not be easy to endure it for a long time, especially for people who expend a lot of physical effort at work.

In this case, it is recommended to eat vegetable diet salads once a day, for example, instead of dinner, which will not only help normalize weight, but will also have a beneficial effect on the condition nervous system at the end of the working day, improves sleep. But let’s not forget that the process of getting rid of extra pounds is complex, which means that in addition to proper diet nutrition for weight loss, it is important here and physical activity- regular, albeit not very intense physical exercise, will have a significant healing effect.
Based on materials from neosports.ru, islimming.ru, fitdoma.ru