Rush to get up, panic to go, for the workplace after the wave of young people, often even breakfast can not care about eating, irregular work life, lunch is also randomly order a takeaway to pass, want to eat a good meal at night, and have to work overtime to code to write code to see the customer …… the workplace after the wave of people want to eat a good meal is always so not easy! The actual fact is that the actual actual actuality of the actual actuality is not a lot of.
However, ordering food outside, ordering takeout, what what tips to make yourself eat healthier? Today I’ll talk to you about a few healthy tips for ordering takeout and ordering meals out.
01 7 Tips for Healthy Takeout Ordering
- Try to choose takeaways with a wide variety of ingredients.
One of the basic principles of nutrition and health is to have a variety of food and balanced nutrition. Therefore, when ordering takeout, first of all, try to choose fast food takeout varieties with more varieties of ingredients, and avoid those varieties that only have a lot of staple foods (rice, noodles, cakes, etc.) and very few vegetables, fish, meat, eggs and milk.
- often change the point, do not love a takeaway.
On the one hand, do not only order a takeaway or a certain takeaway varieties, pay attention to often change, to avoid too much repetition of ingredients; on the other hand, order takeaway, may wish to order with friends, colleagues, sharing to eat, so that we can increase food diversity, rich nutritional intake.
- Control the total amount of staple food and don’t order too much.
Most of the takeaway staple foods are refined white rice and noodles, and the quantity is usually not small in order to make everyone full. It is advisable not to order too many staple foods, and if you have too many, you may want to share some of them with your coworkers. If your friends have coarse whole grain staples, remember to place your order.
- Order more vegetables.
Vegetables are rich in vitamins, minerals and dietary fiber. It is recommended that when you order takeout, you must pay attention to ordering takeout varieties with vegetables, and if you can, try to order more vegetables.
- Order fewer or no dishes with more oil, heavy flavors or added sugar.
Heavy dishes such as spicy hot pot, boiled fish, boiled meat, etc., oil dishes and a variety of fried food, such as fried scallops, fried meatballs, fried chicken thighs, pan-fried meat, etc.; sugar dishes are fish and meat, tomatoes and scrambled eggs, sweet and sour spare ribs, braised pork, etc., try to avoid when ordering a little, less to order.
- Try not to order drinks and prioritize sugar-free.
If you really want to drink something, the cool white water in the office is the best choice. If you really want to drink, try to choose milk, sugar-free drinks, etc.; if you do not eat fruit, freshly squeezed juice is also a good choice; cola, sweet tea and other sweet drinks will try not to order.
- Order and share with your coworkers.
The amount of fried food enough, but point a dish to eat and too single, it is best to point with colleagues, but also can be appropriate to share their own point of takeout, so that you can easily eat enough to eat their own amount of food, but also increase each other’s diversity of ingredients, the nutritional balance is also good.
5 Tips for Ordering Food for 02 Potluck
Friends get-togethers, see customers inevitably have to get together outside, how to order food healthy? It is recommended to do these 4 points:
(1) try not to order fried, fried, crispy, dry pot, “boiled” dishes.
Because their fat content is usually quite high, and fat after a long time heating, fat oxidation products, especially more, especially harmful to the cardiovascular. Too greasy meat dishes, such as garlic bone ah, roast lamb ah, cowboy bone ah, as little as possible, eat less.
(2) more steamed, boiled, stewed, cold dishes.
When ordering cold dishes, be sure to order more fresh raw vegetables, such as “big mixed vegetables”, “big harvest” and so on. This way, even if other people order a lot of greasy dishes, you can still choose to eat those light and less oily foods.
(3) staple food should be more coarse grains and beans, less white bread and white rice.
To know, the Nutrition Society recommended to eat 25 grams of fiber per day, refined rice and noodles can not complete this nutritional goal. It is recommended that when ordering to order some coarse grains and legumes, now the restaurant also has a “grains and cereals”, “grain basket” and so on to play the “health card” of the staple food. Steamed pumpkin, steamed sweet potatoes, steamed corn, yams, etc. in the basket of grains are good healthy staple food.
(4) ordering attention to the ratio of meat and vegetables.
The best meat-vegetable ratio of 1:3, that is, 1 meat with 3 vegetarian. Meat is best or low-fat fish or meat or eggs, vegetarian dishes, a leafy greens, a boiled or stewed other vegetables, a coleslaw. Dinner would be better with soy products instead of fish and meat.
(5) Avoid overeating.
Eating out can be done in smaller portions, preferably half full. What’s more, don’t overeat, and never drink a lot of alcohol, because alcohol hurts the liver and the stomach, and it’s really not much good.
