Salad is a good choice for people who want to lose weight. However, behind the green salad, fat and calories are often hidden. Of course, you can also make some changes to make salad a healthy choice for you this winter. Pile up green, red and yellow vegetables: brightly colored vegetables usually contain anti-cancer phytochemicals, so try to choose those brightly colored vegetable salads. Use nuts as decorations: nuts are high in fat, and two spoonfuls of sunflower seeds contain 95 calories, but nuts contain vitamin E and plant fiber beneficial to the heart. You can eat a little embellishment, but don't eat too much. Looking for white meat: Although the chicken looks light, the sauce outside the roast chicken contains as much calories as beef and pork, so you can eat chicken breast instead. Seafood such as salmon and tuna is a good choice, not only because of its low fat content, but also because the fatty acids contained in deep-sea fish are good for the heart and can make you smarter. Beware of potato flour and macaroni: A salad with potato and macaroni as the main raw materials mixed with salad dressing is actually not low in calories. Half a cup of potato salad contains 180 calories, which is more than half a bowl of rice. Sauce should be light: the main heat of salad comes from sauce, and a spoonful of thousand island sauce contains 67 calories. If you pour two spoonfuls on the salad, it is equivalent to eating half a bowl of rice, but rice can make you full, but salad dressing won't. When eating salad, you can put aside the sauce and don't pour it on the salad. This will prevent you from pouring the sauce on the salad and eating all the sauce. In addition, vinegar juice contains less calories and is a good choice.