Basic principles of eating out.

The most important thing to cut off sugar and reduce fat is to control the intake of carbohydrates or sugars.

1. Choose the right ingredients: try to avoid refined rice noodles, such as rice noodles, steamed bread, sesame cakes, pizza, bread, etc. Rootstock foods should be strictly controlled, such as potatoes, taro, sweet potatoes, purple potatoes and yam; High-sugar fruits need to be carefully selected and have high carbohydrate content.

2. Choose appropriate cooking methods: avoid sweet and sour, wire drawing, braised barbecue, etc. This will put a lot of sugar into the taste: try to thicken it as little as possible.

Thickening is to add water starch to make the soup thicker. Hanging paste is usually used for fried food, such as fried chicken or crispy meat. These practices will use flour or starch, mostly made of potatoes or corn, and the carbohydrate content will soar unconsciously.

Guide to ordering food in different restaurants

1. Chinese cooking: meat dishes can choose steamed fish, seafood and other high-quality proteins. Try to match meat and vegetables to ensure comprehensive nutrition intake. You need to avoid dishes with high sugar content.

2. Hot pot and mala Tang: Choose more dark vegetables and pure meat. Sauce can choose dry dish and soy sauce dish, sesame sauce and sesame oil should be put less and the calories should be higher. There should be fewer kinds of meatballs, because there are many kinds, and most of them are made of starch. If you eat too much, you will get fat.

3. Hamburger fried chicken: When ordering, ask for two more pieces of lettuce, pay attention to no salad dressing and no bread. Eating fried chicken can remove some skin, and it is best not to dip it in sauce.

4. Japanese food: Japanese food is relatively light, and barbecue and sashimi are good foods. It is important to eat less sushi, rice balls and tempura.

5. Hong Kong-style restaurant: You can order some meat such as chicken with onion, ginger and drum oil, and add vegetarian dishes such as boiled lettuce. Some meat will be brushed with a lot of honey for freshness, and the thick skin of oil and sugar can be removed when eating.

6. Convenience store: Vegetable salad, sugar-free yogurt, nuts and eggs are all good foods to satisfy hunger.

7. Salad: Salad is rich in ingredients, with high-protein meat and vegetables, which is a good choice during the sugar break. You need to pay attention to carbohydrates in salad dressing, but don't pay for salad. If you have vinegar juice, you can choose. In addition, try to avoid choosing foods with high starch content such as purple potatoes and potatoes.