Tip: Office workers, how can lunch be nutritious and healthy?

Sharing Guide: For office workers, lunch is the biggest headache. How to eat this meal is nutritious, healthy and affordable? Today, I will take you to learn some tips for healthy lunch, so that you can have a healthy and affordable lunch.

1: Bring your own food, stir-fry until medium-cooked.

Bringing your own food can not only ensure the collocation of meat and vegetables, but also save money and time, which is highly respected by many white-collar workers.

Experts said that when bringing rice, it is very important to choose materials, mainly dishes suitable for multiple heating. Vegetables are mainly roots, such as carrots, celery, bamboo shoots, broccoli, tomatoes and so on. Meat dishes can be changed more; The staple food should be coarse and fine, such as half a serving of rice with a piece of steamed sweet potato or a steamed potato. Need to be reminded that fish and seafood are easy to spoil and are not suitable for taking.

Generally speaking, there are fewer varieties of rice, so we should pay attention to "mix and match". "Fried shredded pork and dried tofu with celery and mushrooms" is very good. It conforms to the health standard of "one meat, one dish and one mushroom" proposed by FAO. Scrambled eggs with tomatoes are also good.

Nowadays, with the arrival of summer, many people are worried that the rice they bring will go bad easily. To solve this problem, we must first choose a suitable lunch box: heat-resistant first, sealed first. Consider buying a thick-walled sealed can or a stainless steel sealed lunch box. Secondly, food should be packed in 2/3 or 3/4 full lunch boxes. Finally, stir-fry the vegetables for eight times. From the point of view of nutrition, the biggest disadvantage of taking rice is the fear of nutrient loss. Therefore, the dishes you want to bring should be fried to 70-80% cooked to prevent further damage to their nutrients when heated in the microwave oven. After frying, box it immediately. If you bring cold salad, add more vinegar and garlic to inhibit bacteria.

2. Choose several vegetarian dishes when dining in the canteen.

In the eyes of some office workers, eating the canteen is like "gambling", and you can only taste it when you are lucky.

Experts say that the main problem of canteen food is nutrient loss. There are some water-soluble vitamins and minerals in vegetables, which should be washed before cutting. However, most canteens are cut first and then washed, so the nutrients are easy to be lost. So be sure to eat as many vegetables as possible to ensure nutritional intake. There are many fried foods in the canteen. Although delicious, it causes a lot of loss of vitamins. Another big problem in the canteen is the uneven supply of food. Although there are various kinds of meat and vegetables on the surface, calories, fat and protein often exceed the standard and vegetables are insufficient. There are still many people who are used to making do with steamed buns and noodles. It is difficult for people who get off work late and have high work intensity to ensure heating for the whole afternoon.

Therefore, when eating a meal in the canteen, you should choose different staple foods and non-staple foods every day to achieve cross-variety. If you like pasta, you should match it with other foods, such as patties or buns with a bowl of porridge and vegetables; Egg noodles, vegetables, etc.

Now some canteens also provide buffets. Be careful not to eat too much.

3. Eat in a restaurant, cook more and fry less.

A survey shows that 20.4% of white-collar workers choose to go to restaurants for lunch. There are many foods to choose from in the restaurant. Go to a better restaurant, and the hygiene problem is also guaranteed.

However, spelling rice also has many disadvantages. For example, the dishes in restaurants generally use more oil and taste heavy. If you always focus on meat and vegetables, it will inevitably consume too much energy and lead to obesity.

The key to eating healthy meals is whether you can order. For four people, it is best to have four dishes, two hot and cold dishes, one cold meat and one vegetarian stew. The food should be light, cooked more and fried less. Occasionally order some dishes with heavy taste, such as kung pao chicken, as a relief.

Experts also advise: order moo Shu pork, lean meat, eggs, fungus and day lily, and the nutritional ratio is very reasonable. After serving, you should eat rice and vegetables first, then eat some meat properly, and you will be full in seven or eight minutes.

4: Take-away box lunch is too fat to throw away half of the rice.

Near noon, there is a waiter in the office building carrying a takeaway box to deliver food. Take-away box lunch is better than convenience and speed, and the price is relatively cheap. For busy white-collar workers, a phone call is all done. However, its health problems should not be underestimated.

Some lunch box operators in China lack knowledge of food hygiene and nutrition. They are used to cooking with heavy oil, heavy salt and heavy monosodium glutamate, and they often stir it up and down. Therefore, Chinese box lunch is usually greasy, heavy in taste, with little change in style, unreasonable in collocation, unbalanced in meat and vegetables, and the staple food is often single rice. In order to save costs, some small lunch workshops will not provide fresh seasonal vegetables.

In order to ensure food safety, it is best to find out whether there is a food hygiene license before ordering takeout. Once the ingredients are found to be stale, too greasy or too salty, they should be changed to another one.

In order to solve the problem of insufficient vegetables, you can choose a small lunch box, order one with others and eat it together. In addition, He Fengyi from the Clinical Nutrition Department of Sun Yat-sen Memorial Hospital of Sun Yat-sen University pointed out that it is best to eat only half of the rice; Eat only meat dishes 1/3, and remove fat and chicken skin. Leave some space, bring a fruit or yogurt every day and eat it about two hours after lunch; Remember to make up the green leafy vegetables when eating at noon.