对于忙碌的都市白领，很多人会将轻食沙拉作为午餐，认为不仅方便快捷，还能控制能量摄入，甚至把它作为减脂餐， 国家食品安全风险评估中心研究员 方海琴介绍，"轻食"这个词一直比较火。轻食沙拉确实是一种便捷的午餐选择。判断它是否安全、营养且健康，要注意以下三点。 第一，安全是底线，要兼顾新鲜与卫生。沙拉以生鲜为主，食品安全至关重要。自制时彻底清洗蔬果，可以用流水冲洗后充分浸泡，对生冷食材过敏者，需 避开相应食材，或选择轻熟处理，如焯水；在购买预制沙拉时，要选择包装完好、包装上有生产日期和保质期信息，而且在保质期内，在冷藏保存（0- 国家卫生健康委今天举行新闻发布会介绍时令节气与健康有关情况。 4℃）状态的产品。 第二，核心是"均衡搭配"。一份好的"轻食"沙拉绝不是只有蔬菜，还需要充足的优质蛋白质、适量的优质脂肪、适宜的碳水化合物和足量的膳食纤维、维生 素、矿物质摄入。优质蛋白质可以来自一个煮鸡蛋、掌心大小的鸡胸肉、三文鱼或者豆腐等；优质脂肪以不饱和脂肪酸为主，如橄榄油、菜籽油、坚果和鱼 类所含的不饱和脂肪酸；碳水化合物来源推荐选择全麦、糙米等全谷物和精白米面搭配，做到粗细搭配；充足的膳食纤维、维生素和矿物质这些营养素 ...

Core Insights - The meal replacement powder has gained popularity on social media, changing dietary habits among young people, but health risks are a concern [1] - The meal replacement market in China reached a scale of 1.75 trillion yuan in 2023 and is expected to exceed 3.5 trillion yuan by 2027 [1] Industry Overview - Meal replacements were initially designed for specific situations where regular meals are not possible, but they are now expanding to the general population, particularly targeting weight loss consumers [1][2] - The business model of the meal replacement industry is characterized by "light assets and heavy marketing," with low entry barriers for new brands [2] Health Concerns - There are significant health risks associated with meal replacements, including potential nutritional deficiencies and digestive issues for the general population if relied upon long-term [1] - Medical professionals recommend that meal replacements should only be used under guidance for specific patients, not as a primary dietary source for the general public [1] Market Regulation - The meal replacement market requires clearer regulations, including national standards for energy values and nutrient ratios [2] - Brands should focus more on research and development rather than marketing gimmicks to ensure nutritional adequacy [2] Consumer Guidance - Consumers are advised to pay attention to the efficacy of meal replacement products and not be misled by attractive advertising [2] - A balanced diet and exercise are emphasized as essential for health, rather than solely relying on meal replacements [2]