Office workers eat healthy! Here are 5 ways to choose buffet food

If there happens to be a cafeteria near your home or company, congratulations! Because buffet restaurants are basically the restaurants that can best implement the concept of "smart choices, healthy and easy". Since all the dishes, even the staple foods, are of your own choice, you can achieve the goal of a complete and balanced diet!

1. Staple Food:

• Try to choose fiber-rich staple foods, such as mashed potatoes or shredded potatoes (potato shreds), taro, pumpkin and other root vegetables.

• Replace ordinary refined rice and noodles with healthy whole-grain rice, brown rice, and sweet potato rice.

• By avoiding refined starches, you can avoid the risk of rapid increases in blood sugar and achieve a more balanced diet.

2. Vegetables:

• It is recommended to choose at least two to three types of vegetables in one meal, and try to choose dark-colored vegetables as much as possible: for example, broccoli, spinach, and Chinese cabbage have higher nutritional value than light-colored vegetables.

• Try to choose vegetables with bright colors: such as peppers, carrots, tomatoes, red amaranth, purple cabbage, hedgehog, etc. From a nutritional perspective, these vegetables of different colors are rich in carotenoids and phytochemicals, making you healthier the more you eat them.

• Mushroom foods: contain high protein, low fat, polysaccharides and other trace nutrients, it is recommended to choose more.

No. 3 / Meat and eggs:

• Protein is one of the essential nutrients for cells. When choosing protein foods, it should be noted that high-protein meat is high in fat, so it is wise to choose meat from low-fat parts. For example, it is wise to prioritize chicken breast over chicken thighs, and fillet beef over sirloin.

• Vegetarians can eat more eggs or beans, while lacto-ovo vegetarians can replace meat with eggs. Boiled or steamed eggs are better than fried eggs, while vegans should eat more legumes such as tofu, edamame, lentils, etc. and combine them with the above-mentioned grains to obtain enough of the nine essential amino acids to provide the body with "complete protein".

4. Soup:

Buffets always offer specific soups, among which white radish and chicken stew are the most common. As long as it is a clear vegetable soup, the calories are generally not too high. But if it is corn soup, the calories may be more than twice that of vegetable soup, so when choosing soup, try to stick to clear soup.

No. 5 / Drinks:

Nowadays, buffet dishes tend to become more and more oily, so it is recommended to choose tea that can remove oil and greasiness, or yogurt drinks that aid digestion. The most recommended is of course sugar-free yogurt, which can aid digestion on the one hand, and will not cause excessive sugar intake on the other.

This article is from Crown Culture's "Super Muscular Hero"