It’s too late to get up in the morning and go to work, the lunch break is too short, and it’s too late to get off work at night. Under the pulsating changes and rapid development of society, “eating out” have no choice but to do so. However, when eating out for a long time, the oily and salty dishes make the taste heavier, and the three high levels of high blood sugar, high blood fat, and high cholesterol have quietly soared.

Xiaozhen, who works as a secretary, is careful, patient and able to cope with difficulties. She is very popular in the company and is highly valued by her boss. However, behind these performances, Xiaozhen has no control over her work. The erroneous self-requirement actually made her feel stressed. Due to the limited time between work, Xiaozhen eats a quick meal in the morning, a lunch box for lunch, drinks bubble milk tea in the afternoon, and dinner is to reward herself for the hard work of the day. She is always eating After I was full, I lay down on the sofa to rest.

Over the past few months, Xiaozhen’s “tuna belly” appeared, and her “saddle meat” also appeared quietly because she had been sitting for too long. Her smart trousers could no longer fit her. Jane's curves are getting wider and wider. Overall, her weight and workload are off the charts. It's during the employee health check that she realizes that her body has sent out a warning. There are multiple red-letter warnings, outpatient follow-up and diet improvement suggestions. , making Xiaozhen start to get nervous.

Eating out for lunch is a big meal

The various advantages of eating out have contributed to changes in Chinese people’s eating habits. However, eating out generally has problems such as too much oil, high fat, too much thickening and too little fiber. But he became the "dark killer" of the foodies.

According to a survey on eating out behavior conducted by the National Health Service in 2013, 61.4% of workplace employees ate out for lunch five days a week, and 55.5% and 55.5% of employees ate out for breakfast and dinner for more than five days a week, respectively. 26.6%. It shows that the convenience and variety of eating out have deeply captured the hearts of the people.

This result also reflects that nearly 40% of office workers, regardless of blue or white-collar workers, are overweight, including 52% of men and 22% of women.

Cai Shuling, director of the Nutritional Medicine Center of Tamsui Mackay Hospital, who has long been involved in observing people's eating habits, said that in fact, eating out is not limited to the workplace, but also extends to the elderly and developing teenagers, and "dinner There is also a large proportion of people who buy outside food and eat it at home. These people should also belong to the "eating out group". Therefore, Cai Shuling boldly predicts that there may be more people eating out for dinner than imagined.

The choice of ingredients in a small family style, whether it is the amount of purchasing or cooking, plus the preparation beforehand and cleaning afterwards, really makes people hesitate and reduce their willingness to cook. With numerous restaurants, current Taiwanese delicacies, and the economic effects of copper coins, in the end, the development of Taiwanese people's eating habits is closely related to changes in social structure.

The main reason for uneven nutrition among people who eat out is mostly due to insufficient intake of fruits and vegetables. Cai Shuling reminded that before purchasing, you must first pay attention to the cleanliness of vegetables, and the freshness of vegetables is worse than that of meat. Once If the appearance lacks a bright green color, it will be difficult to preserve.

Master the six major dietary principles

Obesity has been listed as one of the global public enemies of the 21st century, and the accumulation of people eating out may be one of the reasons for it. Cai Shuling believes that in the fast pace of life, eating out is not bad, but how to enjoy eating out smartly and master the six major dietary principles can take into account nutrition and health while seeking convenience and speed.

According to the National Health Administration’s daily dietary guidelines for Chinese people, it must include six major foods: whole grains, roots and tubers, beans, fish, meat and eggs, low-fat dairy products, vegetables, fruits, oils, nuts and seeds. food type. Cai Shuling said that whole grains and roots are rich in fiber, vitamins and minerals, and are also an important source of staple food. Oils and fats are a source of calories. Too much or too little is not suitable, and the choice of vegetables is a daily necessity. .

In order to capture customers and enhance the flavor and taste, some restaurant operators want to make customers feel full but economical. In the pursuit of small profits but quick turnover and to increase customer return rates, they do not hesitate to spend more on seasoning. This will lead to the situation of "eating vegetables with rice", and the high fat content of heavy oil will stay in the stomach for a longer time, which will also increase the feeling of satiety.

The intake of low-fat dairy products is also indispensable. If you are lactose intolerant and suffer from diarrhea or allergies, it is recommended to eat yogurt or yogurt as an alternative supplement. .

The culture of light food that is neither oily nor fragrant nor full also has many fans. Cai Shuling emphasized that the original intention of light food is good, but we should not ignore the problems that may be caused by the lack of vitamins and minerals in light food. , so it can be adjusted flexibly, and it is not suitable to take light food as the main focus of the diet for a long time. For the all-day hot "brunch" that has become popular in recent years, you can choose a combination that increases the amount of vegetables and reduces high-calorie sources such as heavy cheese and salad dressing.

People with different body types have different caloric needs

For adults who work lightly, the recommended daily caloric intake is 30 calories per kilogram.

For example, a person weighing 60 kg has a daily requirement of 1800 calories (60 × 30=1800), and meets the principle of balancing six major food categories: 3 bowls of whole grains and roots, 6 servings of beans, fish, meat and eggs, 1.5 cups of low-fat products, and vegetables 4 servings, 3 servings of fruits, 6 servings of oils, nuts and seeds.

The caloric needs of adults with different body types can also be adjusted through the BMI (Body Mass Index) point. If the BMI is less than 18 for a thin person, the weight multiplied by 35 can be used as the caloric intake target. ; And if the BMI is greater than 24, in order to control the caloric requirement, it must be reduced to the weight multiplied by 25. For example, if the body weight is 70 kg and the BMI is greater than 24, the daily caloric requirement is 1750 kcal (70 × 25=1750). For those with a lean body type who are heavy workers, the daily recommended calorie intake should be 40 times the body weight; for those who are overweight but work heavily, the recommended daily calorie intake should be 35 times the body weight.

Cai Shuling said that dietary intake is a concept of relative value. Once the dietary principles are mastered, the flexibility in the middle can be adjusted. As for the dietary suggestions and reminders for the four common working groups, they must also be oriented towards "Customized" processing.

◆Office workers: administrative staff, secretaries

Eat vitamin A and carotenoid foods to protect your eyes

Office workers who sit for long periods of time and use computers. Secretaries and administrative staff, like Xiaozhen, often get hungry while sitting and want to eat snacks whenever they have a break. For this type of workers, in addition to dietary recommendations, they should also remember to do stretching exercises on time to avoid sitting for long periods of time. Induces cardiovascular disease problems.

Since such workers use their eyesight for a long time, they can supplement their diet with more vitamin A and carotenoids. It is recommended that for lunch, you can pair it with an apple or bring your own fruit as a snack, so as not to fall into the abyss of desserts, cakes or biscuits for afternoon tea.

Such workers often have calcium absorption problems due to working indoors early and coming back late, and lack of sunlight. It is recommended to eat more calcium-containing dried fish or black sesame seeds, and it is recommended to go to a distant place for lunch at noon. , to increase the amount of exercise and opportunities for sunshine. For those who love light food or bread, if you can prepare your own lettuce in your diet, you can increase your vegetable intake.

Tips for eating out:

For breakfast, you can eat a sandwich filled with fruits and vegetables, with sugar-free soy milk (providing soy isoflavones) and fresh milk (supplementing calcium). If paired with coffee, try to Black coffee is the main drink, but patients with gastroesophageal reflux should reduce the amount. If the feeling of satiety is not enough, you can add a tea egg or hard-boiled egg, or small baked sweet potatoes instead of bread. Switch to brown rice for lunch to increase fiber and help defecation. Replace some of the fat with one tablespoon of unflavored nuts per day. When working indoors, you still need to drink enough 2000c.c. of water, and you should urinate regularly and do not hold back your urine to avoid urinary tract infection.

◆Workers: businessmen, construction workers, porters

Increase physical strength and supplement vitamin B, food and water

Wherever field workers or heavy workers may go The advantage of eating anywhere is that it can spread dietary risks and increase diversity. However, due to the increase in the cost of eating out, the issue of wallet is also an important consideration.

It is recommended that outdoor workers need to supplement vitamin B and other nutrients. Replenishing water is especially important. As the weather gradually gets hotter, the amount of sweat will be greater. If necessary, you can drink electrolyte-containing liquids such as sports drinks to Maintain electrolyte balance in the body.

Tips for eating out:

This group has a higher need for satiety, and brunch is mostly rice-based. The rice for breakfast can be changed to purple rice balls, and fried chicken legs for lunch The bento was replaced with braised chicken legs, and the white rice was replaced with five-grain rice. You can eat a banana in the afternoon. It contains tryptophan and water-soluble fiber. It is easy to carry and has a higher satiety than ordinary snacks. It can be a source of healthy energy in the afternoon. Foreign workers or heavy workers are prone to muscle pain, so they can eat whole grains and red meat to get enough vitamin B complex.

◆Service workers: waiters, catering staff, hairdressers

Strengthen muscle endurance and eat more protein and foods containing calcium and magnesium

Because waitresses, catering staff Service workers, beauty and hairdressers and other service industry workers work long hours and stand for long periods of time. The development of muscle endurance is very important. The intake of animal or plant-based protein is indispensable. You can also eat more foods rich in calcium, magnesium, etc. Nutrient-rich dairy products, dried fish, cauliflower, red amaranth, nuts, etc.

If the lunch break is short, many people will choose to eat out at convenience stores, and the hot oden is also popular. Cai Shuling said that there are many types of oden, but most of them are processed foods such as fish paste. It is recommended to choose pure vegetables such as corn and white radish. Although the cabbage rolls look like vegetables on the outside, the fillings are still processed foods. When choosing Also pay more attention.

If you eat heated braised food, it is also recommended to choose as many mushrooms as enoki mushrooms, king oyster mushrooms, shiitake mushrooms, or vegetables such as broccoli and cabbage.

◆Shift workers: nurses, flight attendants, operators

Eat more red and yellow foods with tryptophan to relieve stress

Nurses, flight attendants, factory workers Workers who work long night shifts such as police officers not only have to overcome physiological constraints, but also face high work pressure. The tryptophan in the diet helps synthesize melatonin and regulates the biological clock. For night workers, especially operators who want to maintain good vision, they should supplement red and yellow foods such as carrots, pumpkins, and red amaranth to provide sufficient vitamin A intake to avoid accidental injuries when operating machines; in addition, enough Vitamin D intake or sunlight can increase calcium absorption. Among them, milk, dried fish, dried tofu and green vegetables such as broccoli and spinach are the best choices.

Since daily routine is different from normal work, it is recommended to eat at regular intervals and reduce excess food or snacks between meals.

Can drinking vegetable juice supplement nutrition?

In order to increase the intake of fruits and vegetables, many people will use a blender to make vegetable juices to supplement a large amount of fiber. However, it should be noted that the process of rapid stirring may produce high heat, destroying fiber and vitamin C, so ice must be added. For those who do not consume enough fruits and vegetables, they can consider replacing it. However, those with gastrointestinal discomfort should pay more attention when drinking.

6 major nutritional tips for eating out

No matter what type of working group, the necessary behavior of eating out is unavoidable. Nutritionists still have the following points for those who eat out. Intimate reminder:

Do not drink sugary drinks as water. It is recommended to carry a water bottle with you when going out.

Don’t treat bread as a meal, as it will lead to imbalanced nutrition in the long run.

The diet follows the six major categories of dietary guidelines, and any missed meals must be made up for in the next meal.

Eat the original taste of food and reduce the use of sauces and processed products.

Change eating habits, replace fried foods with braised products, and replace soups with clear soups.

Chew to enjoy the delicious taste of food, for example: eat fruit instead of drinking juice.

Suggested combinations for three meals for eaters

Breakfast

Meal combinations

Suggestions

Rice balls + Soy milk

Rice balls without oil sticks/sugar-free soy milk or low-sugar barley milk.

Burger + Black Tea

The ham and bacon in the burger can be changed to tuna, smoked chicken and vegetables/sugar-free or sugar-reduced black tea. If necessary, vegetable juice can be replaced. Do not choose Milk tea with creamer and fructose syrup.

Sandwich + Coffee

Add more vegetables and less mayonnaise to the sandwich/no sugar to the coffee. If you want to add milk, add low-fat milk.

Salad/Fruit

Eat a cooked salad with shredded chicken and add corn or potatoes (salad dressing should choose Japanese style or oil and vinegar sauce and add a small amount)/fruit that is easy to carry or eat .

Lunch

Meal pairings

Suggestions

Braised pork rice + side dishes

Braised pork rice modification If white rice or brown rice/shredded bamboo shoots contain a lot of oil, you can change it to blanched vegetables without oil and green onions.

Pasta

Don’t drink gravy soup, drink less noodle soup, and don’t eat dry noodles, pot stickers, and hand noodles. Dumplings are better than pot stickers, and wontons are better than hand noodles.

Personal Pizza

Pizza lacks vegetables and is high in calories, so avoid pairing it with sugary drinks.

Lunchbox type

For the main dish, choose fish or change the fried food to braised products. The side dishes should include one whole vegetable and the other half-vegetarian and soybean products. And the more diverse the colors, the better.

Pasta

Change the white sauce of pasta to tomato sauce or stir-fry, and add vegetables.

Small hot pot

For small hot pot, reduce the amount of sand tea dipping sauce, try to keep the original flavor or use onion, ginger and garlic instead, and use less high-fat meat such as bacon and frosting.

Dinner dinner

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