The reporter interviewed some lunch families respectively and asked nutrition experts to analyze whether their lunch was nutritious.

Love Noodles Family-Fish Egg Rice Noodles

Protagonist: Gubei, account manager

Lunch type: noodle lovers love fish and egg noodles best.

Reason for choosing: Just fill your stomach.

Thoughts on lunch: There is nothing delicious near the company, so eating at noon is very casual. Rice, rice flour and noodles will do. If lunch is really bad sometimes, just eat casually and have some biscuits when you are hungry in the afternoon.

Questions about lunch: 1, the vegetables eaten outside are all boiled, is there any nutrition?

2. If you eat pasta outside for a week, do you need to add anything else?

Nutritionist's suggestion: 1, hot vegetables in noodle shops have the same nutritional value (vitamins, minerals and fiber) as at home, but in order to make the vegetables more fragrant, most of them are covered with lard, which will make the saturated oil high and lose the meaning of eating vegetables. 2. If pasta is often the main food, fiber is the easiest thing to lack, so when you go home for dinner, you should add more vegetables and fruits.

Home-based family-less food and more vegetables

Protagonist: Momo, SOHO clan

Lunch Type: Homestay Cuisine Family

Reason for selection: Economical and practical.

Thoughts on lunch: Eat only apples and milk for breakfast. Lunch is the most important of the three meals. Buy many dishes in the market and refrigerate them in the refrigerator, mainly patties and carrots. The meat is steamed uniformly, so just eat one dish. Eating less is because I think rice is starch, and I am afraid that if I eat too much, I will get fat.

Question about lunch: Does eating less rice affect your health?

Nutritionist's suggestion: 1, it is a wrong idea to think that eating rice will make you fat. In fact, weight gain is mainly caused by eating more calories than your body needs, not just by starchy food. 2. According to the suggested total calorie of one day is 1400 kcal, if it is allocated to three meals, about 450 ~ 500 kcal can be taken in for lunch, so lunch can be changed into half a bowl of rice, one meat or fish and two vegetables. In this way, the calories are about 430 ~ 470 kilocalories, which is less than the original way, and conforms to the principle of balanced diet, which will not affect the health in the long run.

Fast and convenient-7-11family

Leading role: Vanessa, editor

Lunch type: two snacks and a bottle of yogurt.

Thoughts on lunch: fast and time-saving

Reason for choosing: I don't want to follow others, and it's convenient and fast. I'll take it and leave. Breakfast and dinner are very good, so it doesn't matter if the lunch is simple.

Question about lunch: no, I think it's good!

Nutritionist's suggestion: 1, lunch is too simple and unbalanced, and there is almost no fiber intake. 2. It is suggested that you can choose a steamed rice and a bottle of yogurt for lunch, but it is best to eat1~ 2 fruits or choose lettuce salad in a convenience store (less salad dressing) to increase fiber, and occasionally add a tea egg, which will have about 400 ~ 450 kilocalories.

Fast food family-ribs and chicken leg rice

Protagonist: Fu Yuwen, a technician.

Lunch type: ribs rice, chicken leg rice, etc

Thoughts on lunch: I don't pay much attention to lunch, I eat whatever I have, and I am used to eating rice.

Reason for choosing: It can fill your stomach and save time.

Questions about lunch: What should I eat for lunch? I will feel better in the afternoon and won't doze off at work?

Nutritionist's suggestion: A sparerib or drumstick lunch has about 700 ~ 800 kilocalories. It is suggested that it can be changed to a buffet, with three dishes of * * * and a small bowl of rice, which is enough to cope with the energy needed for afternoon activities and will not increase weight. Dozing off is often not something you can solve for lunch. It is important to find a place to take a quiet nap after lunch, even if it is only 10 minutes, which should improve the problem of dozing off in the afternoon.

Home-cooked meals have a taste-bring your own lunch.

Protagonist: Miss Hu, a company employee.

Lunch type: bring your own lunch: fish, vegetables, a little meat and a bowl of rice.

Thoughts on lunch: At present, I am pregnant for more than 2 months, and I am seriously afraid of happiness. At noon, I will bring a fruit to the company to eat, such as apples and grapes. Have porridge or noodles for breakfast and 3-4 courses for dinner, with no other supplements.

Reason for choice: bring your own lunch box, which is sanitary and convenient.

Question about lunch: I have a bad appetite now. What can I eat to improve it? I don't like to drink dairy products since I was a child. Now I am pregnant. How should I supplement my nutrition?

Nutritionist's suggestion: 1, Miss Hu is afraid of happiness now, but judging from the current diet, it is not bad and can be controlled within a basic range. In fact, in the first trimester of pregnancy (the first three months), there is no need to supplement more food, so you can mainly eat on weekdays. In the second and third stages, only 300 kilocalories need to be added, and the weight gained during pregnancy should be controlled as much as possible at10 ~12kg, which is helpful for postpartum weight recovery. 2, 300 kilocalories of food that needs to be added during pregnancy, as long as you add a cup of low-fat milk and an egg to your daily diet, you can meet the calories and nutrients needed during pregnancy. 3. If you don't like to drink milk, you will have the problem of insufficient calcium quality. In addition to drinking soybean milk, you need to add a 500 mg calcium tablet.

Lunch science

● Two taboos for lunch

1, avoid carbohydrates, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and it is difficult to concentrate on work.

2. Avoid eating convenience foods instead of lunch, such as instant noodles and western-style fast food, which have low nutritional content.

● Lunch is suitable for both.

1, protein, meat, fish, eggs and soybean products with high choline content should be eaten. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp, and play an important role in understanding and memory.

2. Eat more foods with low fat content such as lean meat, fresh fruit or fruit juice, and ensure a certain amount of high-quality protein such as milk, soybean milk or eggs, which can make people react flexibly and think quickly.