For the sake of health, it's best to eat out less! Many office workers often hear such exhortations, but the reality is often unsatisfactory. Although most office workers know that eating out is unhealthy, heavy work often makes them buy lunch outside at noon and have to go out to socialize at night.

Although the reality is 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 as balanced and comprehensive as at home.

Pay attention to six points when buying lunch and eating out to help you ensure the nutritional balance

In general, the problems of eating out are mainly manifested in the following aspects: insufficient vegetables, too high salt intake, too much animal fat intake, and the nutrient structure is too biased towards carbohydrates. 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 nutrients when eating out? Mainly summed up the following six points:

1. Make use of convenience vegetables sold in convenience stores and supermarkets;

2. When ordering, change a meat dish into a vegetable dish;

3. Whether eating 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's best not to eat processed meat, but to choose natural meat as much as possible (for example, it's better to eat steak than hamburgers, and it's better to eat patties directly than meat buns. However, steaks, patties, etc. may cause excessive fat intake, so it is necessary to pay special attention to the amount of food eaten);

6. Pay attention to avoid pure carbohydrate catering combinations (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 with the name of salad, they still belong to carbohydrate food, which should be paid special attention to.

Eating different foods at different time periods can make you more nutritious.

The body needs different nutrients at different times. Therefore, it is very important to make good use of different time periods of three meals a day, select targeted ingredients and ingest nutrients to ensure the comprehensive intake of nutrients. Asano nutritionist gives different suggestions according to the different needs of nutrients for three meals a day.

First of all, the morning is considered as the best time for excretion in nutrition, so before that, you should choose ingredients rich in dietary fiber, vitamins and minerals for breakfast, so that you can get enough nutrients and help your body excrete the residual substances smoothly. At the same time, breakfast is considered to be the most important source of energy 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 is better to think about what to eat for dinner when shopping outside at noon. If you have some entertainment in the evening, you should make appropriate adjustments in Chinese food. Generally, there are more fish and meat in the evening entertainment, and fewer vegetables and fruits. Therefore, whether you buy a lunch or order food at noon, it is best to add a vegetable dish. When ordering food, you may wish to change a meat dish into a vegetable. If you buy a lunch, you can flexibly use the vegetable salad or vegetable single product sold in the supermarket to increase the intake of vegetables. Don't think that buying a lunch box is enough, but consider the staple food of water snacks (bread, noodles, rice, rice balls, etc.) comprehensively.

the best choice of moisture is sugar-free tea. Snacks can be supplemented with ingredients that are not contained in the stool as the staple food on the basis of choosing the 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. We should consider our daily intake of ingredients and choose and match them wisely. Even if we eat out, we can eat more nutritionally.

It is better to choose a set meal as far as possible than to choose a single item.

One of the most common things that many eaters or bento families do is to choose a certain kind of food, not paying attention to collocation, and it is enough to eat. Asano pointed out that this practice often leads to a single diet and a preference for carbohydrates.

Asano pointed out that in general, it is not recommended for everyone to eat only one bowl of noodles. However, if there is no other better and more choices, don't add meat or barbecued pork with other ingredients. You might as well add an extra egg to yourself, and then eat vegetables such as lettuce, spinach and broccoli with a little side dish.

even so, even after eating a large bowl of noodles, it is difficult for people to feel satisfied because the taste is similar from beginning to end. Therefore, Asano recommends that you choose a set meal with matching properties instead of eating a single item. The set meal contains meat, rice, tofu, vegetables, soup, etc., which not only has higher and more balanced nutritional value, but also makes the taste of different ingredients more satisfying. If you have the conditions, 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 cooking slowly at home, so I have to rely on eating places outside or lunches in supermarkets, which is helpless. 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 eater should master some tips for eating out.