Eating at convenience stores every day, eating the wrong food and being unable to get rid of obesity? Nutritionists teach how to eat healthy meals at convenience stores without gaining weight

Office workers are busy with work and often eat out. In particular, many people are accustomed to buying bento and drinks at convenience stores just to fill their stomachs quickly, thinking that this will easily solve a meal. However, in the long run, some people do not pay attention to consuming too much high-oil, high-salt, and high-sugar food, resulting in obesity and increasing the risk of the three high diseases. Nutritionist Zheng Xiuying, director of the Nutrition Department of Fengyuan Hospital of the Ministry of Health and Welfare, has specially designed the "Convenience Store One-Day Healthy Meal" so that people who eat out can enjoy health even when eating at convenience stores.

Tips for choosing convenience store food

Nutritionist Zheng Xiuying, director of the nutrition department at Fengyuan Hospital of the Ministry of Health and Welfare, said that when choosing food from convenience stores, one should carefully read the food and nutrition labels and give priority to low-calorie, sugar-free, low-oil and low-salt products. When pairing main meals, you should pay attention to nutritional balance. Whole grains and root vegetables, eggs, beans, fish, meat, vegetables, fruits, and low-fat dairy products should all be included. Low-calorie snacks and beverages can satisfy your appetite and quench your thirst, but you still need to pay attention to the total intake in order to achieve sustained results in losing weight and maintaining your weight.

To control weight, you cannot adopt extreme fasting methods, you still need to consume enough calories. Nutritionists at Fengyuan Hospital designed the breakfast, lunch and dinner menus for the "Convenience Store One-Day Healthy Meals" based on the recommended daily calorie requirements for each person: adult males need 1,800 calories per day and females need 1,500 calories per day.

Breakfast, lunch and dinner menus of "Convenience Store Healthy Meals"

【female】

Note: Plain yogurt is a good choice for people with lactose intolerance. Choosing zero-fat yogurt is better for your health. The fat content of steamed fruit is also lower than that of puff pastry, red beans, and salty bread. For lunch, instead of choosing baked or creamy pasta, choose seafood cuttlefish flavor, which has less fat and more vegetables. Pair it with Japanese seaweed salad. This will not only increase your sense of fullness but also increase your daily intake of fruits and vegetables. For bananas, choose small ones.

For dinner, choose a shrimp and potato salad with vegetables, meat, and starch, and pair it with sugar-free high-fiber soy milk. This can avoid high sugar content, while also providing protein and increasing satiety. It is suitable for women who are losing weight.

【male】

Note: This menu of three meals has an appropriate nutrient distribution ratio of protein, fat and carbohydrates, with fat accounting for only 24%, which is in line with the principle of a low-fat diet. The total calories can meet the daily dietary needs of a young male who is 177 cm tall.

👉Recommended reading: The most effective weight loss secret: control the total calorie intake and output! Famous doctor "eats like this" to lose 10 kilograms of fat

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