Although the reality is very helpless, in this life, if every office worker can pay more attention to some details before choosing to eat, at least he can make up for it, so that he can eat balanced and comprehensive nutrition outside as at home.
Pay attention to six points when buying lunch and eating out to help you ensure a balanced nutrition.
Generally speaking, the problems of eating out are mainly manifested in the following aspects: insufficient vegetables, too high salt intake, too much animal fat intake, and too much carbohydrate nutrition structure. As long as you pay more attention to these aspects, you can eat healthily outside. "
So, specifically, how to pay attention to the balanced collocation of nutrition when eating out? Mainly summarized the following six points:
1, using convenient vegetables sold in convenience stores and supermarkets;
2. When ordering, change a meat dish into a vegetarian dish;
3. Whether you eat fast food, noodles or porridge, don't add extra soy sauce or salt;
4. If you eat Lamian Noodles, don't finish the soup;
5, it is best not to eat processed meat, try to choose natural meat (for example, eating steak is better than eating hamburgers, and eating meat patties directly is better than eating meat buns. However, steaks, patties, etc. It may cause excessive fat intake, so pay special attention to the amount of food consumed);
6. Pay attention to avoid the combination of pure carbohydrates (such as noodles+rice, pasta+bread, soba noodles+sushi or udon noodles+fried rice). ).
It is particularly worth mentioning that many people think that macaroni salad and potato salad should belong to vegetable food, but these salads usually do not contain green leafy vegetables, so even if there is a salad name, it still belongs to carbohydrate components and needs special attention.
Eating different things at different times can make you more nutritious.
The body needs different nutrition at different times. Therefore, it is very important to make good use of different time periods of three meals a day, choose targeted ingredients, and take in nutrients to ensure comprehensive intake of nutrients. Nutritionists in Asano Nagaakira give different suggestions according to the different needs of nutrients for three meals a day.
First of all, in nutrition, morning is considered as the best time to excrete, so before that, breakfast should choose ingredients rich in dietary fiber, vitamins and minerals, so as to help the body excrete residual substances smoothly while ingesting enough nutrition. At the same time, breakfast is considered to be the most important energy source in a day, and the workload in the morning is often large, so it is best to choose carbohydrates with slow sugar rise. The ideal breakfast mix can be yogurt+fruit pieces+rice balls+vegetable salad, or you can change yogurt into milk, add an egg, or change rice balls into oatmeal according to your own preferences, which are all good choices.
Secondly, it's better to think about what to eat for dinner if you buy it outside at noon. If there is some entertainment in the evening, Chinese food should be adjusted appropriately. Generally, there are more fish and meat for entertainment at night, and less vegetables and fruits. Therefore, whether buying a lunch or ordering at noon, it is best to add a vegetarian dish. When ordering, you might as well change a meat dish into a vegetable. If you buy a lunch box, you can flexibly use the vegetable salad or vegetable items sold in the supermarket to increase the intake of vegetables. Don't think it's enough to buy a box lunch. Consider the staple food of water snacks (bread, noodles, rice, rice balls, etc.). ) On the whole.
The best choice for moisture is sugar-free tea. Snacks can be based on the choice of staple food, supplemented by ingredients not contained in stool as staple food. For example, you can buy some boiled tofu, boiled eggs or steamed chicken breast and vegetables, and you can also buy some vegetable salads.
At any time, we can buy all kinds of different ingredients in convenience stores or supermarkets, comprehensively consider the ingredients we eat every day, and choose wisely. Even if we eat out, we can eat more nutritious.
Don't choose a single item, try to choose a package.
One of the most common things that many foodies or bento families do is to choose a certain kind of food, not paying attention to collocation, and it is enough to eat. Asano Nagaakira pointed out that this practice often leads to a single diet with a preference for carbohydrates.
Asano Nagaakira pointed out that in general, it is not recommended for everyone to eat only one bowl of noodles, but if there are no other better and more choices, don't add extra meat or barbecued pork with ingredients. You might as well add an egg to yourself, and then eat lettuce, spinach, broccoli and other vegetables with some side dishes.
But even so, even if you eat a big bowl of noodles, it is difficult to make people feel satisfied, because the taste is similar from beginning to end. Therefore, Asano Nagaakira suggested that you choose a set meal instead of eating a single food. The set meal includes meat, rice, tofu, vegetables, soup and so on. Not only the nutritional value is higher and more balanced, but also the taste of different ingredients is more satisfactory. If possible, you might as well eat some fruit or vegetable salad while eating the set meal.
Because of the busy work and life, I can't enjoy the fun of cooking at home slowly, so I can only rely on the food outside or the box lunch in the supermarket. This is a helpless move. However, in this helplessness, people should not give up the pursuit of nutrition. With more careful collocation and care for their own diet, their bodies can enjoy more nutritious irrigation. Every office worker or diner should master some tips for eating out.