Eating light food requires strict control of calories, so choose the right ingredients and the collocation of ingredients. Generally, when ordering light food for take-away, the ingredients and calories of this light food meal will be written in the food description, but sometimes it will be cooked by ourselves, so we need to control the calories ourselves. Here are some common light food ingredients:
1, oil and fat
Avocado: 17 1 kcal/100g, olive oil: 899 kcal/100g.
2. Staple food
Quinoa: 357 kcal/100g, buckwheat noodles: 3 16 kcal/100g, pasta: 351100g.
3. Fruits and vegetables
Salad: 23 kcal/100g, broccoli: 27 kcal/100g, fresh corn: 1 12 kcal/100g, pumpkin: 23 kcal/100g. Radish: 22 kcal/100g, okra: 25 kcal/100g, purple cabbage: 25 kcal/100g, bell pepper: 26 kcal/100g, and bitter chrysanthemum: 56 kcal/650g.
4. Meat
Beef: 202kcal/100g, chicken breast:118kcal/100g, duck breast: 90kcal/100g, and Longli fish: 96kcal//kl.
2. How many calories does a light meal contain?
A standard light food package is balanced and rich in nutrition, which usually includes vegetables, meat and staple food. The calorie control will be calculated through proper collocation and ingredients ratio. So how much is the calorie of the light food set meal?
Generally speaking, the calorie of a light food set meal is about 200 -300 calories, which is relatively low. For example, the light food package of chicken breast, including whole wheat bread, cucumber, tomato, eggs, lettuce, sauce roasted chicken breast and other ingredients, has a calorie of about 265,438+00, and the nutrition is relatively balanced.
However, it should be noted that the lower the heat, the better. A healthy adult woman needs to absorb 1, 800- 1, 900 calories a day, while men need 1, 980-2,340 calories. If the calorie intake is slightly lower than this amount, you can achieve the effect of losing weight. Too low is harmful to health, so it is not recommended to have a light meal.