Nutritionists point out the pitfalls of eating out! Teach you how to make simple salad, balanced nutrition and better taste

According to a questionnaire survey conducted in the third quarter of 2019, 41% of people eat out. Among these people, one-third are aware of the importance of balanced nutrition. But as a person who eats out, how can you maintain a balanced nutrition?

Many office workers always lack time to eat properly due to their busy work. The survey found that not only is there a crisis of eating out, but 23% of people will buy fast food as their main meal because they have short meal time. In addition, nutritionist Gao Fushi said that group buying drinks and keeping snacks in the drawer are the little happiness of office workers who work hard. Sometimes when they are busy with work, they will even replace meals with snacks, which leads to swallowing too many calories. In addition, they do not take in the necessary nutrients for the body, which makes constipation and obesity prone. In the long run, they may even have high blood pressure, high blood lipids, and high blood sugar, which increase the risk of cardiovascular disease. In addition, the lack of essential nutrients may also lead to reduced physical strength and fatigue, such as always feeling drowsy after lunch, which will affect concentration and reduce work efficiency.

Avoid the "four highs" diet to stay away from cardiovascular diseases

Nutritionist Gao Fushi said that as a person who eats out, the first thing to do is to avoid the "four highs", that is, high oil, high sugar, high fat, and high calorie food types. For example, full-sugar hand-shaken drinks with pearls not only consume too much sugar, but also contain starch. Fried rice and fried noodles are one of the must-order items for many people who eat out in order to eat quickly and conveniently. Nutritionist Gao Fushi reminds us that fried rice eaten out is usually just rice, with a little bit of meat and vegetables. A whole serving of fried rice actually results in too much starch intake, which is broken down into sugars in the body and stimulates the body to secrete insulin. What's even more frightening is that in order to make the fried rice taste good, most restaurants add a lot of oil, salt or soy sauce. Not only is it high in oil and fat, but it also causes excessive sodium intake, while other nutrients such as protein and dietary fiber are relatively low. Although it is convenient and fast, it can easily lead to nutritional imbalance.

Convenient and simple salad jar, take in essential nutrients at one time

As a person who eats out, you should not only avoid foods with "four highs", but also consume more vegetables and fruits to obtain essential nutrients! Nutritionist Gao Fushi provides a salad jar recipe that is not only quick and easy to make, but also contains a variety of nutrients such as dietary fiber, protein, starch, etc.!

Material:

Cucumber, tomato, lettuce, iceberg noodles, boiled egg, boiled chicken, Japanese sauce, Mason jar

practice:

1. Prepare all the ingredients first, cut into cubes

2. Pour the Japanese sauce into a Mason jar as the base for the first layer

3. Put harder ingredients in the second layer, such as cucumbers and tomatoes

4. Add the third layer of noodles

5. Put boiled chicken and boiled eggs on the fourth layer

6. Add lettuce to the fifth layer

7. When you are ready to eat, shake it up and down to mix the sauce evenly.