H2U CLUB Nutritionist Neko The temperature is gradually dropping, and hot pots will become the first choice for dinner parties. Many people really love and hate hot pots. Isn’t it boiled? Why have I gained a lot of weight in one winter? Therefore, many people are afraid to enjoy hot pot food. In fact, as long as you pay attention to some tips and make a few choices, you will not be afraid of getting fat! Follow Neko’s step-by-step simple selection and enjoy the fun of eating pot without any burden! ▎Ordering 1. Soup base: Clear soup base is less burdensome and allows you to enjoy the natural flavor of food. Vegetable soup, kombu soup base and original soup base are the first choices. Soup bases made from natural ingredients have lower calories and will not Take away the flavor of other ingredients! Trap soup bases: Thick soup bases such as spicy, sand tea, curry, herbal medicine, cheese milk, etc. not only have alarming calorie and oil content, but also add a lot of seasonings to increase the burden on the body. 2. Meat: Complete meat slices. White meat is better than red meat. Avoid combined meat and ground meat products. The fat content of white meat (chicken, fish) is lower than that of red meat (pig, beef, sheep). If you want to eat red meat, please ask the clerk for assistance. By choosing lean meats with less oil and less fat, you can avoid a lot of saturated fat intake. (See picture comparison below) (Picture taken by Neko nutritionist) 3. Ingredients: Natural ingredients, avoid processed products. Eat raw or lightly processed foods: vegetables, whole grain roots, and tofu are all very helpful for good health and Ingredients rich in nutrients and dietary fiber! Processed products, fancy hot pot ingredients, meatballs, sweet and spicy, fried tofu, fried bean skin, fried dough sticks... there are many hidden fats, high calories and many additives. Many hot pot restaurants can also specify to replace the hot pot ingredients with Vegetables, give it a try next time! ▎The order of eating boiled pot: eat vegetables first and then eat meat. Drink less soup. Boil vegetables first and eat them first, then eat meat. Avoid drinking soup with cooked meat. The soup itself has a certain saltiness, and it will be salty after adding cooking ingredients. The ingredients themselves contain salt and fat, so just drink a little clear soup before cooking the meat. Eat a lot of vegetables first to provide a sense of satiety and avoid overeating. The rich dietary fiber in vegetables can also prevent some of the fat from being absorbed! ▎Dipping sauce: Hot pot soup base has a certain saltiness, so you should try to avoid extra dipping sauce. You can use natural spices such as onions, ginger, garlic, coriander, radish puree, lemon juice, etc., plus a little vinegar and clear soy sauce to enhance the flavor. Spices with natural aroma not only relieve greasiness and burden, but the phytochemicals in them also promote metabolism. They are most suitable to replace the three high (oil, sodium, sugar) sauce. Fruit and lettuce salads replace high-calorie snacks and desserts such as cakes and ice cream; sugar-free tea replaces sugary drinks, carbonated drinks, and beer. The above points all adhere to the general principles of healthy eating: "less oil, less salt, less sugar" and "fresh natural ingredients and less processing". As long as they are combined with portion control, if you don't choose an all-you-can-eat restaurant, remember to "eat until you are eighty percent full." ”, you can avoid eating more calories than you need for a day in one meal, and enjoy the fun of eating pot in winter! ※Article source: H2U LiFE The H2U LiFE App website is online. There is a concept video of the App on the website, which can help you understand the connotation of the health plan more clearly. If you are interested in H2U LiFE, you can subscribe to the launch notification at the end of the website. After we confirm the launch date, we will notify you as soon as possible.