A staple food: carbohydrates. A grapefruit-sized staple food such as coarse grain bread, steamed bread or noodles;
Three servings of vegetables: vitamins and cellulose. Give priority to with green vegetables, different colors are better, according to each person's different food intake;
One meat: fish is the first choice, followed by shrimp and chicken, and red meat such as beef, mutton and pork. The size is the size of a business card.
A fruit: preferably an apple, or other seasonal fruit.
A handful of nuts: walnuts, hazelnuts, almonds, etc., 10~ 15 is enough.
How to eat healthy lunch for office workers?
People who can eat soup are healthier
Drinking soup is a good habit, rich in nutrition and more likely to make people feel full. Especially clear soups, such as Japanese miso soup, vegetable macaroni soup and Spanish gazpacho soup, contain less calories and are healthier than thick soups. In addition, a study by the University of Pennsylvania found that people who love to eat foods with high water content, such as cucumbers and tomatoes, generally consume much less calories.
It's best not to drink at lunch.
In principle, it is best not to drink at lunch. If you really want to drink, a small glass of wine is enough, or a small glass of beer will do. But only if you still have time to take a nap before you go to work in the afternoon. Otherwise, alcohol may make you unable to work efficiently all afternoon, which is not worth the candle.
The principle of less salt and more vinegar and healthy seasoning
Many large salads are mixed with high-calorie seasonings. When ordering, you can tell the waiter or use mustard, lemon juice, olive oil and vinegar to adjust the juice yourself, because these salad dressings are much healthier than the thick thousand island dressing. In addition, many fried dishes in Chinese restaurants are salty, so it is necessary to tell the waiter in advance to put less salt and less salt and more vinegar is the healthy principle.
How to eat healthy lunch for office workers?
Who to eat with?
For professionals, lunch time is not only a pause, but also a continuation of another part of work-of course, lunch time is also a good opportunity for colleagues to draw distance and maintain communication.
Matters needing attention in meal sharing:
Use public chopsticks No matter which restaurant you eat in, no matter who you eat with, ask the waiter to provide a pair of public chopsticks or spoons. There's nothing to be ashamed of. In fact, the other person who eats together will be grateful to you for doing so.
Coffee OR dessert? We'll decide later
After-dinner dessert and coffee time are a good time to talk. But it needs to be reminded not to order a lot at once every time you eat. Some dishes can wait. Maybe you have changed your mind after the main course. For example, a cup of coffee may suit you better than a dessert.
Talking about work? Let's talk after dinner
Professionals like to talk about work at the dinner table. Experts remind that for the sake of health, even if you invite customers to dinner, you'd better enjoy the food first, and it's not too late to talk about work during coffee time after dinner. In this way, everyone's lunch time can be easier and healthier.
It is especially recommended to prepare your own lunch box.
What to eat for lunch, rather than being limited by the limited restaurants around the office, is better to prepare carefully at home in advance. After all, lunch should be the most abundant meal of the day, especially for hardworking professionals. Nutrition experts suggest that besides staple food, vegetables, fish and eggs, a healthy lunch should also have a small portion of nuts, and a combination of water is healthier.