Lunch Tips - Recipe Complete Network

Lunch Tips

1. What are some tips for lunch?

Some tips for lunch: Whether at work or at home, take some time to focus on eating and digesting food.

Turn off the computer, TV, and radio, and do not talk on the phone, read magazines or newspapers while eating. When you eat, your body needs to focus on the digestive process.

Eating should be a time of rest and relaxation, and you should focus all your attention on the process of eating. If you're talking on your phone, driving, or working on the computer while eating, you won't be able to feel your body's response to food.

When you’re multitasking, it’s hard to fully appreciate the flavor of your food. This situation also makes it easy for people to eat too much or digest it immediately.

Lunch becomes a lively, social occasion when shared with colleagues, family, and friends. Stay away from arguments, conflicts, business and financial conversations.

The mood and atmosphere at this time should be relaxed and happy. Your mood while eating can affect your ability to digest food.

2. Healthy eating tips

1. When choosing fast food, in order to control calorie intake, try not to order fast food with high calories; or pay attention to the food when ordering choose.

Take the Big Mac meal as an example. A Big Mac has 570 calories, fries are 220 calories, and Coke is 150 calories. In one meal, the calories are nearly 940 calories; if you add an apple pie ( 220 calories) or a cup of chocolate milkshake (380 calories), that would exceed the calorie limit. Therefore, it is best to order a la carte, choose a Big Mac, and drink low-calorie drinks or pair it with lettuce salad to supplement insufficient nutrients.

2. For convenience foods, including frozen convenience foods such as dumplings, fruits and vegetables, fish and meat, and soy products, attention should be paid to supplementing fiber and vitamins. In order to maintain the color, texture and taste of the food, convenience foods retain a large amount of nutrients, but during processing, some fiber and water-soluble vitamins will be lost. When eating, be sure to use fresh vegetables and fruits as a meal.

3. The quality of the three meals has its own emphasis. Breakfast focuses on nutrition, lunch emphasizes comprehensiveness, and dinner requires lightness. Nutritious breakfast: The foods that can be selected in the breakfast recipe include: cereal bread, milk, yogurt, soy milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice to ensure the intake of protein and vitamins.

Rich lunch: Lunch requires a complete variety of food, which can provide various nutrients, relieve work stress, and adjust the mental state. You can spend more time to prepare a reasonable meal for yourself: Chinese fast food, assorted fried rice, shredded chicken fried noodles, steak, pork chops, hamburgers, green vegetable salad or fruit salad, plus a soup stock.

The best choices for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes, and fruit platter. It's also good to drink a small glass of wine or red wine with your meals occasionally.

4. Pay attention to the balance of food, including thick and thin, dry and thin, meat and vegetable, cold and hot. Food matching is closely related to nutritional balance. For each meal, a bowl of instant noodles can only provide fat and a little protein and carbohydrates, so it is best to add a portion of fruit, a portion of meat or soy products to supplement protein and vitamins. and fiber; for the day's dietary choices, such as hamburgers and fried chicken for lunch, you should eat light foods, especially vegetables, for dinner.

These healthy foods.

3. What are some common sense about healthy eating?

Eat three meals a day at regular intervals, especially breakfast, which must be rich and eat foods that can withstand burning for 4-5 hours. If the time is too long, If you are in a hurry, you can eat fruits instead. If you still feel hungry after three meals, you can eat some low-fat foods, such as fruits, and do not eat snacks.

Healthy Food

Eat more fruits

It is best to eat fruit and vegetable salads. Secondly, steamed or microwaved vegetables. After frying, vegetables and fruits will lose a lot of nutrients, especially vitamins A and C. But be careful when putting salads. At the same time, there will be a certain amount of calories and fat absorbed.

Eat more vegetables

The most suitable vegetables are tomatoes, eggplants, and broccoli. They all have the effect of preventing aging. Fruits It is suitable to eat papaya, durian, watermelon, grapes and oranges. Papaya can remove edema, is good for joints, and is also effective for whitening; watermelon and red grapes can prevent heart disease; frozen tofu is good for eliminating fat.

Eat more fish

Fish contains a large amount of Omega 3, which contains a large amount of DHA, pentacosenoic acid and X-linolenic acid. The above ingredients are good for the eyes and brain. , myocardium, and placenta are all beneficial. It also has inhibitory effects on hypertension, arteriosclerosis, myocardial infarction, cerebral thrombosis, and cerebral hemorrhage. It can reduce cholesterol in the liver and blood, and neutral fat content in the liver. DHA is found in fish eyes The deepest part of the body contains the most fat, followed by the fatty part.

Eat more beans

Beans and peas are rich in fiber and phytochemicals. Eating more can reduce the risk of disease. Risks of heart disease and diabetes, and beans contain a lot of protein, which can replace meat. Regular drinking of soy milk can reduce the female hormones estrogen and progesterone. It has anti-cancer effects, so you should drink two cups of soy milk drinks every week .

A cup of yogurt every day

Yogurt contains a large amount of active lactobacilli, which can enhance the body’s resistance. Original yogurt has excellent skin rejuvenation effects, and it is also a cleanser with a calming effect. Skin agent. Because it is rich in protein, calcium, vitamins, etc., and is easily absorbed by the skin.

Drink alcohol in moderation

Absorb fiber in moderation

Absorb cholesterol in moderation

Eat less sweets

Eat less meat

Eat less foods containing too much fat such as cocoa butter

Quit drinking Caffeinated foods and sodas

Do not eat snacks

Do not drink tea after meals

Do not overeat

People You should eat four types of food every day, including grains, fruits and vegetables, dairy and meat. If you eat them every day, you will not be short of all the vitamins and minerals your body needs every day. These four types of food together provide the body with the daily needs. Seven major nutrients: water, carbohydrates, protein, fatty acids, vitamins, minerals and fiber. Therefore, these four types of food are collectively called "balanced food."

Excerpted from "Yakou Nutrition and Weight Loss Network"

A balanced diet means eating all seven nutrients from four types of food at each meal, but the calories and fat do not exceed the standard, and the fiber Sufficient amount, with grains, vegetables and fruits as the main food, as the main source of daily heat energy, adequate vitamins and minerals, sufficient water, and appropriate protein.

Vegetables and fruits are the main source of fiber; starch in grains is the best energy source for the human body; dairy and dairy products, in addition to providing protein, are the most important food sources of calcium and magnesium. An important source of water; protein in meat, eggs, fish and beans is an important raw material for the human body.

You can decide how many calories you eat for breakfast and lunch. You can also choose what food you want to eat, but you have to eat all four categories of food, as long as the calories, protein (meat), and amount of oil If you don't exceed the three items, you will have a lot of room to choose food at each meal; the same is true for dinner.

After the calories of each meal are set, the recipes can be customized and varied. This kind of dieting and weight loss method can be maintained for a long time, so it has the greatest chance of success

4. Food Hygiene What is common sense

Arrange three meals reasonably

Since you get up late during the holidays, you can prepare a small amount of food for your child for breakfast, such as a small bowl of rice porridge with some green vegetables; or a glass of milk Add two slices of steamed buns; or a boiled egg and a cup of juice; or a cup of juice and three snacks, etc. This will not only supplement the child with certain nutrients, but will also prevent the child from developing the habit of not wanting to eat at lunch. You can eat some fish, lean meat, eggs, vegetables, potatoes, tofu and soy products for lunch to meet the needs of your child's growth and development. Give a piece of fruit one hour after the meal. Dinner is usually a light meal in moderation, such as a bowl of rice with vegetables and a bowl of soup; or a fish with a steamed bun and some vegetables. The child should be given a glass of milk with an orange or a tablet of vitamin C before going to bed.

Pay attention to the combination of thickness and thickness of food

Nowadays, food is becoming more and more sophisticated and diverse, but the nutritional combination is ignored. Vitamin B1 (thiamine) and niacin are found in cereals. If they are lacking, they can lead to ophthalmoplegia, visual retardation, and in severe cases, eye lesions. Parents can add some whole grains to the staple food of each meal, such as millet, corn, whole wheat, adzuki beans, etc.

Some parents believe that children can only have good health if they eat more meat. As a result, they develop adult diseases such as hyperlipidemia, fatty liver, and diabetes at a young age. During the holidays, parents should pay attention to giving their children more vegetables with crude fiber, such as cabbage, spinach, lettuce, etc., to reduce fat intake.

Pay attention to supplementing vitamin A

Vitamin A has the function of maintaining normal vision and maintaining normal differentiation of corneal epithelial cells. Insufficient supplementation will result in poor dark adaptation, corneal dryness and degeneration. Children watching TV for a long time during the holidays will affect their vision development, so they should supplement foods containing vitamin A. Beef liver, sheep liver, pork liver, chicken liver, milk, goat milk, eggs and other foods are rich in vitamin A.

Appropriate supplementation of vitamin D

Vitamin D has the function of promoting the absorption of calcium and phosphorus and promoting the normal development of bones and teeth. Lack of vitamin D can cause rickets and osteomalacia. In addition to letting children get more sunshine in winter, they should also add some vitamin D to their food. Cod liver oil is rich in vitamin D, but it must be taken under the guidance of a doctor. Foods such as butter, egg yolks, and milk contain small amounts of vitamin D.

Eat more fruits and vegetables rich in vitamin C

Vitamin C, also called ascorbic acid, can promote the synthesis of collagen and enhance the body's resistance. There are few outdoor activities during the holidays, and children have poor disease resistance. They should eat more foods containing vitamin C. Fruits and vegetables rich in vitamin C include jujubes, wild jujubes, oranges, hawthorns, lemons, kiwis, prickly pears, green peppers, tomatoes, Chinese cabbage, potatoes, etc.

Avoid excessive intake of snacks and drinks

It is not harmful for children to eat appropriate snacks and drink a small amount of drinks. However, some parents want to save trouble and often let their children eat puffed and fried foods to satisfy their hunger; they also drink drinks as water, causing their children to consume too much sugar, pigments and food additives, which causes some children to become obese and suffer from stomach problems. A cause of intestinal disease. During the holidays, parents should limit their children's consumption of these foods, drink boiled water, and eat three meals on time to help them develop good eating habits.

5. What are 5 healthy tips for lunch

1. It is best to leave your computer when eating lunch. Lunch time is not only to replenish food energy for the body, but also for the whole body, A time when the brain can relax.

Experts say that you must get yourself away from the computer desk during lunch and take 30 minutes to give your body and mind a break. In addition, eating takeout in front of the computer can easily allow the germs on the keyboard to enter the intestines and stomach.

2. Eat at a restaurant that takes 15 minutes to walk to. A restaurant that takes 15 minutes to walk to is your first choice! After a busy morning, take a break from the office chair that "binds" your hands and feet.

A 15-minute walk before a meal can relax tense nerves and is a good appetizer; a 15-minute walk after a meal can promote digestion and make you more energetic after returning to the office.

3. Never order a large portion for work lunch. Psychologists have found that in front of food, people tend to eat up what they see in front of them. No matter how big the portion is, cleaning up is the mentality of most people. Features. Therefore, the most basic principle of a healthy business lunch is to eat small portions to ensure nutrition without overdosing.

Experts believe the portion size of food will determine your body shape and even your health over the years. Another benefit of eating smaller portions for business lunches is that it adds variety to our daily food intake.

4. It is a good choice to have some soup with lunch. Drinking soup is a good habit, it is rich in nutrients and makes people feel fuller more easily. Especially clear soups, such as Japanese miso soup, minestrone soup, gazpacho, etc., contain fewer calories and are healthier than thick soups.

In addition, research from the University of Pennsylvania found that people who like to eat foods with high water content, such as cucumbers and tomatoes, consume much fewer calories overall. 5. Lunch should be light and add some vinegar. Many large salads are mixed with high-calorie dressings. When ordering, you can tell the waiter or make your own dressing with mustard, lemon juice, olive oil and vinegar, because these salad dressings are lighter than Thousand Island dressing is much healthier.

In addition, many stir-fried dishes in Chinese restaurants are quite salty. It is necessary to tell the waiter in advance to add less salt. Less salt and more vinegar is a healthy principle. .

6. Tips for healthy eating

1. When choosing fast food, in order to control calorie intake, try not to order fast food with high calories; or pay attention to the food when ordering choose. Take the Big Mac meal as an example. A Big Mac has 570 calories, fries are 220 calories, and Coke is 150 calories. In one meal, the calories are nearly 940 calories; if you add an apple pie (220 calories) or a cup of chocolate milk (380 calories), it exceeds the caloric standard. Therefore, it is best to order a la carte, choose a Big Mac, and drink low-calorie drinks or pair it with lettuce salad to supplement insufficient nutrients.

3. The quality of the three meals has different emphasis. Breakfast focuses on nutrition, lunch emphasizes comprehensiveness, and dinner requires lightness.

Nutritious breakfast: Food options for breakfast recipes include: cereal bread, milk, yogurt, soy milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice, ensuring protein and vitamins intake.

Light dinner: Dinner should be light. Pay attention to choose foods with less fat and easy to digest, and be careful not to overeat. If you eat too much nutrition at dinner, the fat that cannot be consumed will accumulate in the body, causing obesity and affecting your health. The best choices for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes, and fruit platter. It's also good to drink a small glass of wine or red wine with your meals occasionally. 4. Pay attention to food matching, including the balance between coarse and fine, dry and thin, meat and vegetable, cold and hot. Food matching is closely related to nutritional balance. For each meal, a bowl of instant noodles can only provide fat and a little protein and carbohydrates, so it is best to add a portion of fruit, a portion of meat or soy products to supplement protein and vitamins. and fiber; for the day's dietary choices, such as hamburgers and fried chicken for lunch, you should eat light foods, especially vegetables, for dinner.

These healthy foods

7. What are the common sense of dietary hygiene

The seven essential nutrients for the human body are: protein, fat, carbohydrate, inorganic salts, vitamins, fiber and water.

All life activities of the human body are inseparable from these nutrients. In other words, the human body relies on the intake of these nutrients, chemical combination, and decomposition to synthesize various tissues and organs of the human body, and at the same time supply All substances necessary for human life activities. When the human body lacks certain nutrients, the normality of life activities will be affected, leading to various manifestations such as weight loss, weakness, decreased resistance, functional impairment, disease and even death.

Therefore, in our daily life, we should develop good eating habits that do not have a partial eclipse, are not picky about food, and do not overeat, so that we can obtain comprehensive and balanced nutrition. Clever arrangements for three meals a day, skipping breakfast and not having three meals a day are directly related to health.

A reasonable arrangement is: breakfast should account for 25-30 of the total calories throughout the day, lunch should account for 40, and dinner should account for 30-35. Breakfast should provide sufficient protein and a certain amount of fat, and lunch should provide sufficient In addition to protein, fat, fiber, carbohydrates and vitamins, dinner should be refined. In addition to protein, fiber, carbohydrates and vitamins, you should also avoid overeating or eating a large amount of fatty foods. To prevent food poisoning, you must do the following: 1. Do not eat spoiled or rotten food; 2. Do not eat food contaminated by harmful chemicals or radioactive substances; 3. Do not eat raw seafood, river fresh meat, etc.; 4. Raw and cooked food should be placed separately; 5. Kitchen knives and cutting boards used to cut raw food cannot be used to cut cooked food; 6. Do not eat dead poultry and livestock meat; 7. Do not eat poisonous mushrooms, puffer fish, raw green beans, Sprouted potatoes, moldy sugar cane, etc.

Ten Principles of Food Safety------------------------------------------ --------------------------------------------------1. Choose safe food; 2. , Food should be cooked thoroughly; 3. Eat immediately after cooking; 4. Store cooked food carefully; 5. Reheat food thoroughly; 6. Prevent cross-contamination of raw and cooked food; 7. Keep kitchen utensils clean; 8. Process Wash your hands before eating; 9. Prevent insects from contaminating food. 10. Use clean water.

8. Contents of the "Nutritious Lunch" handwritten newspaper

Student dietary motto

Omnivorous food is preferred, partial eclipse is taboo.

It is better to eat coarse food, and it is beneficial to eat light food.

Overeating is harmful, and eating slowly is better.

It is better to eat fresh food, but it is harmful to eat too much.

A balanced diet is a must every day.

Food hygiene must be kept in mind. Shi Pian’s Nutritious Lunch for Students

Eat well, stay strong, and feel refreshed when eating together.

Teenagers and children grow quickly and have strong physical constitution with reasonable nutrition.

Fish, eggs, milk, soy products, and whole grains are nutritious.

Fruits and vegetables are indispensable and should be combined scientifically to ensure health.

Don’t be picky about food, and cultivate eating habits.

Grow up and learn knowledge. Nutritious lunches are famous.

9. Healthy tips for fruits and vegetables

Principles of healthy eating: 1. Properly mix protein 2. Avoid eating at midnight 3. Eat smaller meals more often 4. Eat on time 5. Chew slowly and carefully Swallow 6. Drink water 7. Eat fresh fruits and vegetables 8. Eat natural foods

The basic principles of a healthy diet are: eat a good breakfast, a full lunch and a small dinner.

(1) For breakfast, eat some low-fat, low-salt, high dietary fiber cereals (such as wheat, corn, oats), plus fruits and vegetables (such as tomatoes, apples and oranges), milk and a small amount of meat Egg food.

(2) Lunch is a very important meal of the day, and these six foods can make your lunch more nutritious... - Broccoli, fish, onions, tofu, cabbage, fresh fruits and vegetables

(3) For dinner, you should choose foods rich in fiber and carbohydrates. There should be two or more vegetables at dinner, such as spinach salad, which not only increases vitamins but also provides fiber. You can reduce the amount of pasta and eat some whole grains. You can eat some fish in small amounts.

But if you still have work to do in the evening, you need to eat more dinner to replenish energy.

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