Lose weight and eat out easily. Eat breakfast like this to get a good figure

Honestly, I think Taiwan is truly a treasure trove of gourmet food. Not only is there a rich variety of lunch and dinner options, but there are also quite a lot of breakfast choices. I went to Hong Kong on a business trip a few years ago and found that their food choices were very poor. Breakfast was mostly the greasy Hong Kong-style tea restaurant breakfast, or typical Hong Kong food such as fish ball noodles. I spent a long time looking for a sandwich shop, but I couldn't find one in many places.

Taiwan's breakfast has a rich variety, and there are so many shops that you can find many food shops on almost every street, from small shops selling steamed buns, fried buns, and oyster noodles, to vendors selling fried rice noodles, Cantonese porridge, and rice balls, to complex sandwich breakfast shops, etc. There are so many varieties that it is really hard to say. When it comes to food, Taiwan is still the best.

However, because there are so many types of breakfast choices, it is impossible to introduce all these common breakfasts in Taiwan in one article, so I will write about the breakfast food choices in several parts. Of course, among so many breakfast shops, the first one to be introduced is the breakfast of the most common breakfast chain in Taiwan.

How much do you know about breakfast food? (Introduction to dishes)

In Taiwan, breakfast shops don’t just sell simple items like toast and sandwiches. Basically, any food that can be made on a teppanyaki plate can be found in breakfast shops. From ready-made sandwiches, freshly baked sandwiches or thick toast, burgers to omelets of various flavors, and even Chinese breakfasts such as teppanyaki noodles, fried dumplings and radish cakes, almost everything can be found. The following are the most common foods in this type of breakfast restaurant:

Common breakfast food

Staple food:

1. Ready-made sandwiches (four slices of toast with stuffing, cut in half and served in triangles).

2. Make freshly toasted xx toast (two slices of toast with pork floss egg or tuna eggs).

3. Thick toast (thick toast spread with cream/chocolate/peanut/strawberry and other jams).

4. Hamburger (hamburger buns filled with hamburger meat, vegetables and other fillings).

5. Various types of omelets (there are many flavors, almost all the fillings commonly found in toast or hamburgers can be added to omelets, such as corn omelets/ham omelets/tuna omelets, etc.).

6. Radish cake, fried dumplings, etc.

7. Teppanyaki noodles

Drinks/Soups:

Common beverages include milk tea, black tea, coffee, milk, soy milk, juice, etc. The most common soup is corn chowder.

Eat to stay fit and healthy: Food choices and calorie calculations

The biggest feature of this type of breakfast shop is its "big frying pan". Almost all food is "fried" in the big frying pan. Because of this action, the oil content of the food increases dramatically, greatly increasing its fattening rate. Another feature is that staple foods such as sandwiches and hamburgers are the main characters.

The advantage is that there are a lot of ingredients that can be added to sandwiches and burgers, making it easier to achieve the principle of balanced nutrition. Common fillings include meat such as hamburger patties, eggs, bacon, ham, cheese, tuna, and pork floss; vegetables such as tomatoes, lettuce, and onions; and other ingredients such as jam, corn, and ketchup.

Basically, except for meat floss and cheese, most meats need to be seasoned with "oil". Vegetables are better, as they are mostly put on directly without seasoning with oil. The high calorie content of this type of food mainly comes from the use of a large amount of fat, including cooking oil for frying, as well as butter or salad dressing used to spread on toast. If you can reduce the amount of these two types of fat, you can easily subtract 50 to 150 calories.

★ Food selection/calorie reduction techniques

1. Reduce the amount of oil

There are two main sources of fat: the oil used to fry meat (hamburger patties, ham and eggs, etc.) and the spreads on bread. Therefore, you can order a freshly made toasted sandwich and ask the boss not to fry it with oil, and also ask the boss not to apply mayonnaise or other fat coatings on it (according to my experience, as long as you tell the boss that you are afraid of putting fat in the food and use less oil, the boss will basically be happy to cooperate). If you feel embarrassed, you can also choose a whole steak to replace the fattier hamburger meat, or choose a sandwich with fillings such as cheese and meat floss (because these ingredients do not need to be fried in oil).

If you want to eat food that needs to be fried, such as radish cake, the same principle applies: ask the store not to use oil or to use less oil to fry your food. (Reminder: remember that one tablespoon of oil has the same calories as half a bowl of rice. As long as you make a small effort, you can eat half a bowl less. Why not do it?)

2. Reduce the calories of side dishes

Simply put, it means ordering food a la carte, and instead of drinking beverages or thick soups, use plain water as a beverage. If you really want to drink flavored drinks, it is recommended that you go to a convenience store to buy sugar-free tea, sugar-free soy milk, or low-fat/skim milk to go with it. This way it is easier to control the calories within 300 calories.

Tips: Remember that most beverages contain about 10% sugar, which means that a 500cc cup of beverage contains about 50 grams of sugar, which is about 200 calories. Drinking one less cup of this beverage every day can help you lose an extra kilogram of weight in a month.

3. If you want to control the calories between 200~300 kcal

You can choose half a sandwich (because the quantity is smaller, the calories are relatively lower), or two slices of freshly baked toast with ham and egg or pork floss and egg (specially made with less oil). If you ask the boss to stop by the toast, the calories can be controlled between 250~350 calories.

◎Common breakfast calorie table (reference value)

Note: How to calculate the portion size: one portion of egg and cheese is one portion of meat, and ham is about half a portion of meat (one portion of meat is 75 calories). Use your fingers to measure the size of hamburger meat or tenderloin slices, which is generally between 1 and 2 portions of meat. Generally, the toast in breakfast shops is thinner, with one slice (minus the edges) containing about one serving of staple food (70 calories), while hamburger buns contain three servings of staple food.

This article comes from: Nutritionist Stella's Weight Loss & Nutrition Blog

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