County and city health bureaus have developed healthy lunch boxes to increase the weight of whole grains and vegetables. The picture shows a light food meal developed by Taichung Children's General Hospital-assorted fresh vegetable rice, which uses a variety of vegetables and parent fish and has only 380 calories. (Photo/Zhang) Qiu Shuye, director of the National Health Bureau of the Department of Health, said that the traditional box lunch on the market is too hot. For example, a roast pork lunch is about 900 calories, a fried pork chop lunch is about 1000 calories, and a fried chicken leg lunch is as high as 1300 calories. If you eat fried chicken leg lunch regularly every day, even if the other two meals have the same calories.
Secretary Qiu Shuming compared this lunch to a "hunting lunch". She smiled and said that modern people don't need to hunt, and the amount of exercise is not enough to consume so many calories. Therefore, they should have a "civilized lunch". There are four factors to choose from:
A healthy box lunch doesn't mean you can't have meat, but you should reduce the amount and avoid frying. The side dishes are all vegetables. The picture shows braised chicken legs in Mi Feng bento, Hsinchu County, with 577.5 calories. (Photo/Zhang) Eat more fruits and vegetables: The Daily Dietary Guide recommends that China people eat 3 to 5 servings of vegetables every day, so each box lunch should provide more than 2 servings of fruits and vegetables; If some meat is already the staple food in the box lunch, don't choose tofu, eggs and so on as other side dishes. Provide the ingredients of protein. Instead of drinking hand-cranked drinks, try to choose vegetables with different colors and serve fruit after meals.
Eat whole grains: polished rice is a food with high glycemic index, which will make people's blood sugar rise rapidly and is not good for their health; The glycemic index of whole grains is relatively low and rich in fiber, so try to choose whole grains.
Fry less: the cooking method should avoid frying. If you can only choose fried meat, the compromise is to peel and eat half; The amount of meat should be controlled. Take chicken legs as an example, just choose veal instead of large pieces of meat.
Standard calories: The healthy lunch boxes recommended by the Ministry of Health are marked with calories to help people calculate their calorie intake. Even if meat is provided, the calories are not higher than 800 calories; If the publicity is mainly about vegetables and food, most of them are controlled below 500 calories.
The manufacturer of "100 fresh vegetables" in Kaohsiung has developed an online ordering system. Under the guidance of nutritionists, each dish lists calories, and finally there is a reminder of the total calories, so as to achieve the effect of tailor-made healthy lunch boxes. (Photo/Zhang) More specifically, the vegetarian "100 fresh vegetables" has developed an online ordering program. With the help of Liao Jiayin, a nutritionist at Fengshan Hospital in Kaohsiung, the calories of each ingredient are listed. After people order, the total calories of the box lunch will be displayed, so that people can know exactly how many calories they have eaten. What kind of food is high in calories? Achieve the effect of tailor-made healthy lunch boxes.
Information about 67 healthy bento boxes recommended by counties and cities can be found in the health tips of obesity.bhp.gov, the obesity prevention network of the National Health Bureau and the "Healthy Weight Management App" for reference when purchasing.