Greedy but afraid of getting fat? Nutritionists teach 5 principles of picky eating

Many office workers are under great pressure at work and cannot help but eat sweets and snacks to relieve stress. They even have a cup of hand-shaken drink during tea time to calm their irritability. Such snacks make people gain weight the more they eat and drink. What can office workers eat to avoid losing weight? Nutritionists say that eating snacks does not mean losing your figure. As long as you follow these 5 principles and choose your ingredients carefully, you can still enjoy slimming even if you eat snacks!

A hand-shaken drink every day? Be careful not to drink up the calories if you don't reduce sugar

Many office workers take a glass of cold, sweet hand-shaken drink as an afternoon snack after eating out during lunch break, which is a little happiness! However, nutritionist Liang Jiawei reminds that although moderate consumption of sugary drinks can indeed make people feel happy, it also has the effect of relieving stress. However, commercially available hand-shaken drinks often contain concerns about high sugar and high calories. If they are not selected and controlled appropriately, people may consume a staggering amount of calories, increasing the chances of obesity.

Take the pearl milk tea that is loved by Chinese people as an example. A 700ml cup of pearl milk tea has about 600-700 calories. If the store uses cheaper creamer powder which is almost entirely made of fat, the calories will be even more staggering! Therefore, nutritionist Liang Jiawei recommends that people should choose to drink boiled water to quench their thirst. If you want to drink flavored tea on a regular basis, it is best to buy sugar-free or lightly sugared tea; alternatively, you can make a pot of sugar-free fruit tea, mint tea, or chrysanthemum tea yourself, which is a good choice to add flavor without causing any burden to your body.

Eating snacks can change your mood and increase work efficiency? Nutritionist: Eating the wrong food may make you more tired

In addition to issuing reminders about the hand-shaken drinks that are popular among Chinese people, nutritionist Liang Jiawei also emphasized that exquisite desserts such as cakes and biscuits, as well as greasy, high-sodium, and high-salt seasoned foods such as chicken steaks and potato chips, can easily slow down the body's metabolic cycle and cause blood sugar to fluctuate rapidly, thereby increasing the body's sense of fatigue. Therefore, when choosing snacks, you should try to avoid consuming them, so that you don’t fail to boost your spirits, but instead make yourself feel more tired and fatter the more you eat!

The most important thing is not to give up regular meals for snacks, or even use snacks to replace the calorie sources you should consume. After all, most snacks sold in the market are mainly composed of sugar and fat, and the types of nutrients they can provide to the human body are limited; skipping regular meals deprives the body of the opportunity to absorb other nutrients, which may cause nutritional imbalance in the long run and affect physical health.

Eating snacks correctly is not NG! Don’t forget the 5 principles of picky eating

Nutritionist Liang Jiawei also shared the following 5 principles to teach everyone how to choose snacks correctly so that you can enjoy and satisfy yourself without gaining weight:

Principle 1 / Control calories:

If office workers want to eat snacks without burden, the calories from snacks should not exceed 1/10 of the total daily calorie intake, and should be controlled within a limit of approximately 100-200 calories.

Principle 2: High fiber promotes digestion:

Moderate intake of fruits and vegetables rich in dietary fiber in cooking can not only increase the feeling of fullness, but also promote intestinal motility, help smooth digestion, stimulate bowel movements, and relieve constipation. It is very important for office workers who sit for a long time and lack activity. For example, fruit muffins and fruit vinegar lettuce salad are good choices.

Principle 3: Fresh fruits and vegetables are best:

Eating more raw foods such as fruits and vegetables, or snacks made from freshly squeezed juice (without filtering the residue), will not only help increase the intake of vitamins, but also avoid excessive intake of refined sugars and chemical additives.

Principle 4 / Avoid high-density calories:

In addition to the above points, you should also avoid consuming high-calorie snacks such as fried foods and exquisite desserts. When eating bread, you should also avoid adding or reducing high-calorie spreads, such as chocolate sauce, peanut butter, fresh cream, and milk crisps, to effectively reduce calorie intake.

Principle 5／Choose sugar-free beverages and carefully select milk sources:

As for beverages, in addition to replacing drinks with boiled water as much as possible, you should also choose sugar-free or low-sugar drinks as much as possible. If you are not used to drinking tasteless boiled water, you might as well replace it with flavored teas such as mint tea, chrysanthemum tea, etc. without additional sugar, which is also a good choice.

As for those times when you want to have a cup of delicious milk tea, in addition to ordering the sugar-free items, it is recommended that the order of dairy products should be low-fat milk > whole milk > creamer powder. Use less creamer powder to avoid consuming too much fat and causing burden.

How to eat when you feel a little greedy? Nutritionists recommend 2 healthy light meals to help you satisfy your cravings

In addition, nutritionist Liang Jiawei specially designed two dishes with fresh seasonal vegetables, "Mediterranean Greek Avocado Salad" and "Egg-flavored Light Vegetable Konjac Noodles", which are easy to prepare and simple to cook, for everyone to use as a reference for afternoon cravings:

★Mediterranean Greek Avocado Salad

Ingredients: 1 avocado, 1 lettuce, a few mixed lettuce leaves, some cherry tomatoes, some large tomatoes, 1 cucumber, some blueberries and pine nuts, and some southern apricot slices.

Seasoning: 1/4 lemon, 1 tablespoon extra virgin olive oil, sea salt, black pepper, basil powder.

practice:

1. Rinse the lettuce in clean water first, and use a sponge to scrub any dents to avoid contamination from insect eggs. Then put the leaves into the spin basket to shake off the water.

2. Rinse fruits (cherry tomatoes) and vegetables (large tomatoes) and cucumbers under clean water, and place them in a clean bowl and drain them slightly.

3. Spread the pine nuts and almond slices on a baking tray and place it in a small oven. Bake for about 7-10 minutes. When the surface is slightly golden, take it out of the oven.

4. Cut the drained cherry tomatoes in half, cut the large tomatoes into 6 equal parts, cut the cucumbers into round slices, and place them together with the blueberries on the plate where the lettuce leaves were just placed.

5. Rinse the avocado skin slightly, cut it in half, gently push it apart, use a fruit knife to make a tic-tac-toe square, then peel off the skin, and tofu-shaped avocado chunks will fall out. Place on a salad plate.

6. Finally, drizzle with fresh olive oil, squeeze a little lemon juice, sprinkle with sea salt, black pepper and basil powder according to personal taste, and finally sprinkle with the nuts taken out of the oven, and you're done!

★Egg-flavored light vegetable konjac noodles

Ingredients: 1 boiled egg, 1 pack of low-calorie konjac noodles, half a handful of spinach, half a handful of bok choy, half an onion, 1 teaspoon of olive oil.

Seasoning: 1 tablespoon reduced-salt soy sauce, black pepper and sesame seeds as appropriate.

practice:

1. Boil an egg, let it cool down, then cut it into 4 equal parts and place it in a bowl for later use.

2. First pour the olive oil into the pan, then add the onion and fry until translucent.

3. Add konjac noodles and green vegetables into the pan and stir-fry slightly.

4. Add seasoning according to personal taste.

5. Place the konjac noodles and vegetables on a plate, top with the reserved eggs, and finally drizzle a little of the sauce from the bottom of the pot over the dish to enhance the flavor.