Lunch

The reporter interviewed some lunch people and asked nutrition experts to analyze whether their lunch was nutritious.

Noodle lovers——Fishball rice noodles

Protagonist: Gu Bei, account manager

Lunch type: Noodle lovers, fish ball noodles are their favorite.

Reason for choosing: Just to fill your stomach.

Thoughts on lunch: There is nothing delicious near the company, so lunch is very casual. Rice, rice noodles, noodles are all fine. If lunch is really unpalatable sometimes, just eat whatever you want, and eat some biscuits when you feel hungry in the afternoon.

Questions about lunch: 1. The vegetables eaten outside are all blanched. Are they still nutritious?

2. If you eat pasta out for a week, do you need to add other food?

Nutritionist suggestions: 1. The nutritional value (vitamins, minerals, fiber) of blanched vegetables in noodle shops is the same as that at home. However, in order to make the vegetables more fragrant, most of them are topped with lard, which will make the vegetables more fragrant. Saturated fat is too high and the meaning of eating vegetables is lost. 2. If you often eat pasta as the main food, you are most likely to be deficient in fiber, so when you go home for dinner, you should add more vegetables and fruits.

The family that lives at home - eat less and eat more

Protagonist: Momo, the SOHO family

Lunch type: the family that cooks at home

Reason for selection: Affordable

Thoughts on lunch: I only eat apples and milk for breakfast. Lunch is the most important of the three meals. Go to the market to buy a lot of vegetables, keep them in the refrigerator, eat meatloaf and carrots. Mainly, the meat is steamed uniformly, and you only eat one dish. If I eat less, I feel that rice is all starch, and I am afraid that if I eat too much, I will gain weight.

Question about lunch: Will eating less rice have any impact on the body?

Nutritionist suggestions: 1. It is a wrong concept to think that eating rice will make you fat. In fact, weight gain is mainly caused by eating more calories than the body needs, not solely caused by starchy foods. 2. Based on the recommended total calories for a day of 1,400 kcal, if allocated to three meals, you can consume about 450 to 500 kcal for lunch. Therefore, lunch can be changed to half a bowl of rice, one meat or fish, two Green vegetables. This way, the calories are about 430 to 470 kcal, which is less than the original method. It is also in line with the principle of a balanced diet and will not affect your health in the long run.

Quick and convenient - 7-Eleven family

Protagonist: Vanessa, editor

Lunch type: two snacks and a bottle of yogurt.

Thoughts on lunch: quick and time-saving

Reason for choosing: I don’t want to squeeze in with others, and it is convenient and fast, just grab it and go. Breakfast and dinner were very good, so it doesn't matter if lunch is simple.

Questions about lunch: No, I think it’s good!

Nutritionists suggest: 1. Lunch is too simple and unbalanced, with almost no fiber intake. 2. It is recommended that you choose steamed rice and a bottle of yogurt for lunch, but it is best to eat 1 to 2 fruits or choose a lettuce salad from a convenience store (put less salad dressing) to increase fiber, and occasionally add a tea leaf Eggs, which contain about 400 to 450 kcal.

Fast food group - Pork Ribs and Chicken Leg Rice

Protagonist: Fu Yuwen, technical staff

Lunch type: Pork Ribs Rice, Chicken Leg Rice, etc.

Thoughts on lunch: I don’t pay much attention to lunch. I eat whatever I have. I’m used to eating rice.

Reason for selection: It can fill your stomach and save time.

Questions about lunch: What should I eat for lunch so that I will feel better in the afternoon and avoid dozing off at work?

Nutritionists suggest: A ribs or chicken drumstick bento contains about 700 to 800 kcal. It is recommended to change it to a buffet, choose one meat, one vegetarian and one half-vegetarian, ***three The dishes, plus the small bowl of rice, are enough to meet the energy requirements for afternoon activities without gaining weight. Dozing off is often not a matter of what you eat for lunch. The important thing is that if you can find a place to take a quiet nap after lunch, even if it is just 10 minutes, you should be able to improve the problem of dozing off in the afternoon.

Home-cooked meals are delicious - bring your own lunch box

Protagonist: Miss Hu, company employee

Lunch type: Bring your own lunch box: fish, vegetables, a little meat , a bowl of rice

Thoughts on lunch: I am currently more than 2 months pregnant, and I am seriously ill. At noon, I will bring a piece of fruit to the company to eat, such as apples and grapes. Eat porridge or noodles for breakfast, 3-4 dishes for dinner, and no other supplements.

Reason for selection: Bringing your own lunch box is hygienic and convenient.

Question about lunch: Now I am seriously ill and my appetite is not very good. What can I eat to improve it? I have not been fond of dairy products since I was a child. Now that I am pregnant, how should I supplement my nutrition?

Nutritionist suggestions: 1. Although Ms. Hu is unhappy now, judging from her current diet, it is pretty good and can be controlled within a basic range. In fact, there is no need to supplement food during the first trimester of pregnancy (the first 3 months), as long as you focus on your daily diet.

It is only in the second and third trimester that you need to add an additional 300 kcal of calories. Please control the weight gained during pregnancy to 10 to 12 kilograms as much as possible. This will help with postpartum weight recovery. 2. For the 300 kcal extra food needed during pregnancy, just adding a cup of low-fat milk and an egg to your daily diet can meet the calories and nutrients needed during pregnancy. 3. If you don’t like to drink milk, you will have the problem of insufficient calcium quality. In addition to drinking soy milk, you also need to take a 500 mg calcium tablet.

Lunch science

●Two taboos for lunch

1. Do not eat mainly carbohydrates, such as rice, noodles, etc. that are rich in sugar and starch. Foods such as bread and desserts can make people feel tired and make it difficult to concentrate at work.

2. Avoid eating convenience foods instead of lunch, such as instant noodles, Western-style fast food, etc. These foods have low nutritional content.

●Lunch is suitable for both meals

1. It is advisable to eat meat, fish, poultry eggs, soy products and other foods with high protein and choline content. Because the high-quality high protein in this type of food can increase tyrosine in the blood, keep the mind sharp, and play an important role in understanding and memory functions.

2. It is advisable to eat more foods with low fat content such as lean meat, fresh fruits or juices, and ensure a certain amount of high-quality protein intake such as milk, soy milk or eggs, which can make people more flexible in their reactions and thinking. agile.