Eat well in the morning, eat full at noon and eat less at night.
Many people must have heard this sentence since childhood.
The truth is true, but have you ever thought about…
What is [good] [full] [little]?
Eat breakfast well: it is of high quality, not greasy, and you won’t eat with your stomach in your hands.
There are not only staple foods (bread, steamed bread, cake and rice porridge), but also at least two protein foods (eggs, milk, meat, bean products and nuts) and at least one vegetable and fruit.
Lunch is full: eat enough staple food and dishes, and have as many kinds of ingredients as possible.
Eat less dinner: lower calories and less oil, but that doesn’t mean you are hungry.
Eat more vegetables than meat, so-called [one meat with three vegetables]. The staple food recommends coarse cereals and potatoes, such as replacing rice with eight treasures porridge without sugar, or steaming yam and sweet potato.
I can only eat out at noon. What should I do?
If you have to eat out at noon, the best way is for several people to cooperate and order at the restaurant.
Although most restaurants are heavy oil and salt, they also have light choices. Many cold dishes are pure vegetables, as well as stir-fried and stewed vegetables. A few people can order dishes together, order more, and eat together, so that the food can be diversified, rich in taste, and the food money can be spread out and is not expensive.
For example, if four people eat, they can order as follows:
- Two hot dishes: one meat and vegetable dish and one stir-fried vegetable; Three cold dishes: one cold meat dish and two cold vegetables;
The dishes are not only rich, but also can meet the health standard of “one meat with three vegetables”.
If you think the stir-frying oil tastes sticky and greasy, it often indicates that the quality of the oil is very poor or the heating time is too long, please stay away from this restaurant decisively.
I can only eat fast food when I don’t have time. What should I do?
For the vast number of white-collar workers and overtime dogs who do not have time to eat seriously, let’s comment on the three donkey kong in fast food: covered rice, noodles in soup (rice noodles) and malatang.
- Covered rice: a large amount of white rice + meat and eggs + a small amount of vegetables + very salty soup is almost all mixed in rice noodles: large balls of noodles + large bowls of salty soup + topping (meat and few vegetables) rice noodles and sour and hot powder: worse, it not only has the shortcomings of noodles, but also has much less protein and vitamins than noodles.
Relatively speaking, malatang ingredients will be more abundant. As long as you order the right food, you can eat all kinds of vegetables, bean products and meat and eggs in one meal. Unfortunately, the salt is too heavy, and if it is an unlicensed stall, the ingredients may not be fresh.
However, for the fast food party, the solution is actually simple: some bring rice.
Prepare some washed fruits and vegetables, nuts, dried fruits, yogurt and milk to match fast food with single ingredients and unbalanced nutrition.
For example, girls can consider sharing a staple food for two people:
- Reduce half of white rice or noodles and replace them with a cup of yogurt to supplement calcium, vitamin A and vitamin B2. Eat vegetables and fruits such as tomatoes, strawberries or oranges and supplement vitamin C; Add some nuts after the meal to supplement vitamin E and minerals.
Noodle soup, hot and sour powder soup, is often very salty. If a large bowl of noodle soup goes down, the salt limit for a day will be gone. Don’t drink too much, drink plain boiled water or light lemonade directly.
If the vegetable oil and salt are too heavy, you may as well prepare a cup of hot water and rinse it a little before eating.
How to control calories for three meals a day so as not to gain weight?
In fact, the calories of food need not be calculated too deliberately, just have a basic concept.
- One is that cooking will greatly change the calories of food. For example, half a kilo of lettuce will be 40 calories, and after being fried with 30 g of oil, it will become 300 calories. Second, it is also difficult for many people to strictly calculate heat.
Dr. Clove’s advice is: all kinds of food should be eaten normally, but each kind of food should choose the type with less oil and sugar.
Staple foods that do not fry, put oil or add sugar: for example, baked wheat cake needs to be refueled, while steamed bread does not need to be refueled; Rice does not contain oil, but fried rice contains oil. For example, coarse cereal porridge can be eaten directly with dishes without sugar);
Vegetables cooked with less oil: for example, [spicy and hot pot] and [dry pot] vegetables are added with a lot of oil, while cooking cold mixes uses much less oil);
The ingredients are less oil and light meat is cooked: for example, there is very little fat in spiced beef and a lot of fat in steak. Steamed fish has little fat, while dried fish has a lot of fat.
Of course, if you occasionally deviate from the central idea and have a bite offering, you don’t need to be under too much pressure, just be careful not to eat too much.