How not to turn salad into a caloric bomb –

To prevent you from falling into the caloric salad trap, we consulted functional nutritionist Carina Boniatti, from São Paulo, who tells you which ingredients should be avoided or consumed in moderation.

· You cheeses they give a special flavor to the dish, however, they are high in calories, it is better to avoid them – especially parmesan, which has 53 calories in 15 grams. “But if you can’t resist, bet on white cheeses, especially buffalo and goat mozzarella, and season with fresh herbs to gain more flavor”, teaches Carina. The ideal measure is a dessert spoon.

· You sauces they are also essential to add more flavor to the salad, but options based on cheese and cream should be avoided as much as possible. “The sauces made with yogurt or even light mayonnaise are good alternatives”, says the nutritionist. In addition to keeping an eye on the ingredients, it’s important not to overdo it: 1 tablespoon per dish is the perfect amount.

· O oil it is famous for its nutritional properties, but it is also rich in calories. “It is not just because it brings benefits that it should be consumed in excess. One tablespoon per dish is enough”, teaches Carina.

· To the olives they are also great options to add flavor to the salad, but, once again, no exaggeration: a maximum of three units per dish.

· You croutons They seem harmless, but you have to be very careful when adding them to your salad. “The pieces of bread are usually seasoned with a lot of oil before being toasted”, explains the expert. If you want to spice up the salad with other breads, bet on wholegrain or grain-based ones. “In addition to being less caloric, these types guarantee more satiety at the end of the meal”, she says.

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· A shoestring potatoes it is a great ally for those who are not fans of salads, but the amount should not exceed 1 tablespoon. Also, if you opt for the ingredient, leave the croutons and yellow cheeses out.

Recipe to save calories

Dried tomato is also a widely used ingredient. But beware, because it’s preserved in oil, it’s not the lightest of accompaniments. To give your dish an extra flavor without extrapolating the calories, try this nutritionist’s recipe.

Cut a very red tomato in half, place in a container and top with fresh herbs (thyme, rosemary, sage and parsley are good options). Season the mixture with olive oil and sprinkle a little salt. Then put it in the oven for 20 minutes. “Tomatoes are dry and tasty, still full of nutrients and low in calories”, teaches Carina.