Fast-paced life For office workers, it is impossible to go home for lunch at noon. The solution to lunch every day is usually to eat fast food or order takeout. But how should we choose a reasonable and healthy nutrition package in pursuit of nutrition and health?

1, food type

For a balanced and comprehensive nutrition, the Nutrition Society of China suggested that every meal should include cereals, fruits and vegetables, livestock, fish, eggs, milk, soybeans and nuts, with an average daily intake of more than 12 kinds of food. Therefore, when choosing a set meal, try to choose a set meal with more kinds of food, such as cereals, potatoes, green leafy vegetables, meat and tofu.

2. Pay attention to the proportion of sweet potatoes, fruits and vegetables, livestock and poultry, fish, eggs, milk, soybeans and nuts.

The types of food in the set meal should not only be diversified, but also be properly matched, with more vegetables and less meat. Take lunch as an example. Should cereal be 100g? 160g, the intake of green leafy vegetables should be between 120g~200g, meat food should be between 48g~80g and bean products should be between 10g~ 14g. 1: 1 The ratio of set meals such as rice is not very suitable. There is a lot of white rice, some meat and eggs, and vegetables are seriously insufficient.

3, mainly grain, diverse and thick and thin.

Many office workers are afraid of being fat and don't eat staple food. In fact, it is very unscientific. Potatoes can provide us with rich carbohydrates and are the basis of our energy sources. At the same time, there are many kinds of staple foods for us to choose from. Don't limit yourself to eating white rice and noodles every day. Corn, sweet potato, pumpkin, rice, oat rice, coarse grain steamed bread and so on are healthier than simple white rice.

4. Choose foods with high nutritional value

In terms of meat food, the intake of fish, poultry, eggs and lean meat should be moderate, and fish and poultry should be given priority to, and fat meat, smoked and pickled meat products should be eaten less. For vegetables, choose green leafy vegetables and dark green vegetables.

5. Try to choose a low-salt, low-sugar and low-fat package for cooking.

High oil, salt and sugar are common problems in most restaurants. If you want to eat healthily, try to choose steamed, boiled, stewed and fried dishes, and choose less fried dishes.

The picture of nutrition package is designed for nutritionist Hu Ling.