1. Bringing your own lunch

Advantages: the content is controllable, the ingredients are of high quality, the oil is of good quality, and the amount of oil and salt is controlled by yourself. You can include whole grains, beans, potatoes and other healthy ingredients that are difficult to eat outside meals.

Disadvantages: Since most offices do not have refrigerators, storage may bring the risk of microbial reproduction. In addition, it must be prepared the night before and the lunch box must be cleaned when taking it home, which is often troublesome for young people.

Recommendation:

Bring 3 boxes, one for staple food, preferably a combination of thickness, such as half a portion of rice and a piece of steamed sweet potato; one for dishes that need to be heated, with a meat-to-vegeta ratio of 1 : 2. Pack as many vegetables as possible; one for fruits or cold dishes. Pack the vegetables immediately after cooking them the night before. Store them directly in the refrigerator after cooling. Do not pack leftovers.

It is advisable to choose varieties suitable for reheating, such as tomatoes, eggplants, beans, winter melons, pumpkins, cauliflower, onions, carrots, etc. If you feel that the green leafy vegetables will change color after being heated and the taste is not ideal, you can wait until evening to eat them. It is better to choose less oily varieties when eating meat. If there is oil in the dish, remove the oil before packaging.

2. Takeaway lunch boxes

Advantages: trouble-free, fast and relatively cheap.

Disadvantages: Most of the dishes are greasy, the combination is unreasonable, the staple food is only rice, the food variety is monotonous, the meat and vegetables are imbalanced, and the fiber is seriously insufficient. The taste is quite unsatisfactory and the quality of the ingredients is difficult to control.

Suggestion:

Don’t be cheap and find another restaurant if the ingredients are not fresh, too greasy or too salty. In order to make up for the lack of vegetables, you can choose a small box lunch, or share a better quality box lunch with others, and only eat half of the rice and half of the fish. Leave some room in your stomach to buy some fruit and drink it after the meal to supplement potassium and VC.

3. Various fast food

Advantages: Eat quickly, no need to wash up, or even make a reservation.

Disadvantages: Not many set menu options and single taste. Western fast food has a lot of fried food, while Chinese fast food also has a high fat content in its dishes. Some ramen-style snacks have a little less oil, but the ingredients are dull and the soup is salty. Set menu fast food in coffee shops usually has too much fish and meat, and the portions are too big for women to finish. Never eating enough fruits and vegetables, and a serious lack of dietary fiber are common problems in all kinds of fast food.

Recommendations:

When choosing, be careful to choose as few fried foods as possible, choose smaller set meals, and choose soy milk, milk and black tea for drinks, and avoid sweet drinks and desserts. If you eat Chinese fast food, try to pair it with some cold vegetables and multigrain porridge. For example, the combination of vegetable and meat buns + polenta + peanuts mixed with spinach is more reasonable.

4. Dining in the restaurant

Advantages: There are many food choices in the restaurant. Several people can order several dishes when dining together. The ingredients are rich in content and meet the diversification requirements. If the recipes are reasonable and the ordering skills are relatively high, a relatively reasonable combination of dishes can be put together.

Disadvantages: There are few whole grains, and the dishes may be salty and greasy. Over-reliance on the rationality of the orderer.

Suggestions:

Order more cold dishes and steamed and stewed dishes, less stir-fried dishes, and no fried dishes. Because there are many varieties of cold dishes in Chinese restaurants with little oil, such as mixed vegetables, harvest, vinegar spinach, etc., which can provide a variety of vegetables, and soy products, soy sauce beef, etc. rarely use oil. Steamed fish, boiled shrimp, etc. are also relatively light. If four people order four dishes, it would be better to order two hot and cold vegetables, one cold meat and one stewed meat and vegetable dish.