Almost all the dishes in the canteen are very greasy, which brings great trouble to the friends who always eat in the canteen. In fact, as long as they are properly matched, eating in the canteen can also lose weight.

Breakfast in the canteen

Staple food: sweet potato, corn and coarse grains are preferred; Protein: boiled eggs, fried eggs, tea eggs, yogurt, milk, etc. Mix: Chinese hamburger, egg cake, wonton, etc.

Best match: 1 serving coarse grains+1 to 2 serving protein+fruit.

For example: 1 sweet potato+1 egg, or 1 corn+1 bottle of yogurt (milk)+ham with an apple; Milk and yogurt are best without added sugar. It can also be 1 serving of mixed fruit. For example, eat 1 serving of wonton+fruit, or 1 serving of Chinese hamburger+fruit, and mix them according to your personal preference ~

Note: Try to stay away from pancakes, meat buns and other foods with high nutrition and high calories during fat reduction. If you think that the breakfast in the canteen is high in calories and there is no coarse grains, you can also buy some cereal and brew it with milk or hot water.

Lunch in the canteen

You can eat more lunch, and it is best to have some staple food, vegetables and meat, because the fried dishes in the canteen are oily, even the vegetables are hard to be really light, so you can still rinse them with a bowl of hot water, whether it is meat or vegetables, you can rinse them, don't care about other people's eyes, if you eat so much oil and high salt, who knows if you are fat.

Best collocation: 1 serving of staple food (miscellaneous grains are the best)+1 serving of protein+1 serving of vegetables.

For example: 1 serving of rice+1 serving of diced chicken+1 serving of mushroom rape, you can eat half of the rice during the fat reduction period, and it is best to choose miscellaneous grains; Or a corn+1 serving of moo Shu pork, and if it is not enough, it will be served with 1 serving of vegetarian dishes; Or 1 serving of jiaozi with a bowl of soup/miscellaneous grains porridge.

Lunch in the canteen generally has the following:

Staple food: rice, steamed bread, porridge, flour, noodles, steamed buns, cakes, etc. It is better if there are miscellaneous grains, such as miscellaneous grains rice, corn pumpkin sweet potato ~

Protein: pork, beef, chicken, duck, fish, eggs, etc.

Vegetables: all kinds of vegetarian dishes and mixed vegetables.

Note: Stay away from the dishes with too many processes, such as sweet and sour pork tenderloin and meatballs. These things are bound to be mixed with a lot of fat, and even if they are washed with water, they can't be filtered out. Don't eat fried food if you can. Stay away from fried powder, fried noodles, fried rice and hand-grabbed cakes as much as possible during the fat reduction period. Miscellaneous grains are the best choice, but don't mix them with staple foods, such as rice or sweet potatoes.

The collocation of dinner

The best combination: 1 serving of miscellaneous grains+1 serving of vegetables.

For example: 1 bowl of miscellaneous grains porridge+1 vegetarian dish, or a corn+1 vegetarian dish.

For the food in the canteen, there is little difference between lunch and dinner, but you should eat as little oil as possible at dinner, you can eat more dietary fiber to increase your satiety, and it is best to exercise after dinner 1.5-2 hours.

In addition, it is not recommended to eat fruit at night. Even if you don't eat dinner and want to replace it with fruit, it is best to eat green vegetables instead of fruit. Try not to eat meat and vegetables in the canteen at night. protein can take them from eggs and milk, buy vegetables in the canteen, scald vegetables or make salads himself, and cook some miscellaneous grains porridge if you can use a rice cooker in the dormitory. Or buy a medium-sized baked sweet potato at the school gate and eat it with some vegetables yourself.