Eat healthy at convenience stores. Zu Xiong teaches you how to control calories wisely.

Modern people have fewer opportunities to cook and often eat out for three meals a day, making convenience stores an alternative "national canteen"! But how can one eat nutritiously and healthily without gaining weight at convenience stores? Sports nutritionists say that as long as you master the three major "picky" food orders and principles, make proper selections, and control calories, you can eat healthily and without burden at convenience stores!

You can eat healthy even at a convenience store! Sports nutritionists recommend 3 principles for "picky" eating to help you eat smarter

Zu Xiong, a "sports nutritionist" who holds multiple international fitness coach and nutritionist licenses, mentioned in his book "Super Muscle Heroes" that for busy office workers, convenient stores that do not require long waits are a good choice to quickly fill their stomachs and then continue to work. However, I believe many people will have this question: "Although it is convenient, can I eat nutritionally balanced and healthy food at a convenience store?"

Sports nutritionist Zu Xiong said that as long as you master the three major "picky" food orders and principles, make proper selections, and control calories, you can eat healthily and without burden at convenience stores! (Photo provided by Crown Culture)

In this regard, Zu Xiong said that although there is no way to do it absolutely, as long as the general public follows the three "picky" food order and principles of first choosing staple food, then looking for sources of fiber, and finally choosing beverages, they can still find the most balanced and healthy combination among the limited food options in convenience stores.

Principle 1: Lose weight and control calories, the staple food should be within 300 calories

First, you need to choose the staple food, which is the most important source of energy - carbohydrates. If most people want to lose weight, they must control the calories per meal below 500. The main course choices can be rice balls, onigiri or sandwiches. The average calories of such main courses are only between 150 and 300 calories, and there is also room for drinks, fruits and vegetables.

For example, a sockeye salmon rice ball has only 150 calories, while some rice balls containing mayonnaise may have close to 300 calories; there are many sandwich options, and they are also around 250 to 300 calories.

Principle 2: After choosing your staple food, look for sources of fiber:

Lack of fiber is a big problem in modern food. Refined starches without fiber, such as rice and white bread, can quickly stimulate blood sugar levels and cause blood sugar instability. Therefore, in addition to the staple food, it is also important to have a four-color vegetable bar or a fruit platter to increase fiber intake! Generally speaking, if you remove the sauces and eat only the fruits and vegetables in the fruit and vegetable boxes sold in convenience stores, the calories are probably between 50 and 100.

Principle 3: Avoid sugary drinks when controlling your weight, high-protein drinks are the best choice

Too many sugary drinks have more than 200 calories in just one serving. For those who want to maintain their figure, it is important to control your intake! It is recommended to choose high-protein drinks, which can supplement the limited protein in the staple food and provide a more lasting source of energy. It is also very helpful for cell regeneration and blood sugar stabilization.

For example, yogurt, unsweetened soy milk, high-fiber oat milk, etc., have only about 120 to 180 calories, and are rich in the protein mentioned above, making them good choices.

Eat this way within 500 calories! 4 Convenience store meal combinations to control calories

In addition to emphasizing the importance of the above three "picky" eating principles, in order to give those who eat out a basic concept, Zu Xiong has specially designed four sets of dietary control combinations within 500 calories in convenience stores for reference by office workers who want to lose weight:

Convenience store meal with less than 500 calories. (Photo provided by Crown Culture)

★Package 1

• Sockeye salmon rice balls: 153 calories.

• Unsweetened high-fiber soy milk: 183 calories.

• Mixed fruit platter: 97 calories.

• Total: 433 cards.

Convenience store meal with less than 500 calories. (Photo provided by Crown Culture)

★Package 2

• Tuna Sandwich Combo: 267 calories.

• Sugar-free yogurt: 118 calories.

• Fruit platter: 103 calories.

• Total: 488 cards.

Convenience store meal with less than 500 calories. (Photo provided by Crown Culture)

★Package 3

• Chicken and Vegetable Caesar Wraps: 273 calories.

• Pure rich oats: 137.2 calories.

• Five-color salad: 52 calories.

• Total: 462.2 cal.

Convenience store meal with less than 500 calories. (Photo provided by Crown Culture)

★ Set 4

• Mixed rice balls: 236 calories.

• High-fiber oat milk: 162 calories.

• Five-color salad: 52 calories.

• Total: 450 calories.

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