If you have to eat out, remember the seven principles of eating out, and you can also eat less.
What is healthy to eat takeaway every day?
1. Regularly quantify three meals.
Regular diet, based on the principle of eight full points, and pay special attention to the control of "quantity" and make good use of "food substitution" skills.
Change the diet order
Before meals, you can drink 200CC boiled water to increase satiety, then eat vegetables, and finally eat meat and side dishes.
3. Increase fiber intake.
Increase the intake of dietary fiber: Here are some meals that diners often choose to teach you how to increase the intake of dietary fiber.
Buffet: Use high-fiber staple food such as whole grain rice instead of white rice, and the main course (meat or fish) is enough. In addition, soybean is rich in soybean fiber. It is recommended to use bean products instead of meat three times a week. Other suggestions are to use fresh leafy vegetables, melons or mushrooms to match.
Noodle stand: it is recommended to choose noodle soup, but only eat ingredients instead of soup, reduce the intake of sauce and oil, and reduce calories by about 50 calories. In addition, you can add a hot dish, or choose pickled kelp, cucumber, pickled radish and other side dishes to increase fiber intake.
Fast food: when eating fast food, you must add lettuce salad to increase fiber intake. It is recommended to match it with low-calorie wind sauce.
Supermarket: Choose staple food with less than 500 calories, and bring a box of fruits and vegetables to increase fiber intake when checking out.
Eat food, not food.
Choose more natural foods and avoid eating too many unknown additives and sodium processed products.
5. Reduce the use of seasonings
Try to keep the natural taste of food in the diet, and using too much seasoning may cause many chronic diseases such as hypertension.
6. Avoid foods high in cholesterol and fat.
Reduce the intake of foods with high cholesterol, such as animal skins and internal organs (brain, liver, intestine, etc.). ), crab roe, fish eggs, etc. In addition, in addition to paying attention to calories, we should also compare ingredients, such as fruit and vegetable sandwiches and high-fat shortcakes, which are also 300 calories. Sandwiches will be healthier.
7. Drink plenty of water and avoid sugary drinks
Sugary drinks may bring blood sugar fluctuation and obesity crisis, and boiled water is the healthiest water source for human body. You can add a small amount of lemon slices or orange slices to the boiling water to improve the taste, or you can add tea to make tea. If you really want to drink, you should aim at "sugar-free".