3 nutrients that are essential for those who eat out

"What do I want to eat for lunch?" "I don't know, anything is fine." Whether you are a college student or an office worker, this kind of conversation will always occur at noon. If you eat too much out, your taste buds will easily be numbed by too many seasonings, so you will naturally choose heavier-tasting food. This not only puts a burden on the kidneys, but is also a reason for weight gain. According to the foreign health website "Eating Well", if foreigners want to lose weight or maintain their figure, they have to know the three essential foods for lunch: vegetables, protein, and whole wheat bread.

Common mistakes people make when eating out for lunch

Can you make mistakes when choosing lunch? Yes, because food stalls are full of traps, and noon is the time when most people eat out. Under the pressure of rushing to work or school in the afternoon, many people focus on convenience and speed, but fall into the calorie trap of eating out for lunch.

• Eating lunch too late

Many office workers may experience this scenario because the workload in the morning is too much and delayed until the afternoon, or there is a meeting in the afternoon and there is not enough time to eat at noon, so they can only buy a piece of bread to fill their stomach, or even simply not eat. However, irregular lunch or eating too fast are one of the causes of indigestion and obesity.

• Love to eat chicken legs and pork ribs bento

Also for the sake of convenience, people directly take a lunch box back to the company to eat, or simply order it to be delivered. A lunch box can easily contain 700 or 800 calories, is high in fat and often contains a lot of fried food. It is especially bad for people who want to lose weight. Marinated or fried meats are big landmines for lunch.

Recommended lunch for those who eat out

• Plenty of vegetables: Adults generally do not eat enough fruits and vegetables for their three meals a day. A balanced meal should include at least 5 fruits and vegetables. If you want to lose weight, you cannot ignore the importance of vegetables. Vegetables not only have fiber that can increase your sense of fullness and are low in calories, but they also provide a variety of vitamins and minerals, so you won’t feel drowsy when you go to work in the afternoon.

• High-quality protein: Research results published in the British "New England Journal of Medicine" show that eating more high-protein, low-glycemic index foods during weight loss can prevent weight regain in the future; high-quality protein includes chicken, fish, low-fat dairy products, soy products, etc. For example, 2 pieces of traditional tofu (80 grams) have only 70 calories, which is filling and low in calories.

• Whole wheat bread: If you want to lose weight healthily, don’t be afraid of consuming starch. The key is to choose carbohydrates that are helpful to your body. Avoid refined carbohydrates such as white toast and white rice. Choose whole-wheat foods with low GI values, such as whole-wheat bread, oatmeal, and brown rice, which can delay the rise of blood sugar and prolong the feeling of fullness. The Journal of Nutrition states that people who ate three servings of whole-wheat starches a day had 2.4% less body fat and 3.6% less abdominal fat than those who consumed refined starches.

Tips: Is it more cost-effective to order a set meal? Be careful with the heat

Another point worth mentioning is that in order to attract customers, restaurants outside often offer discounted prices for set meals. For example, if you order a main course and add 60 yuan, you can enjoy side dishes such as drinks, and many consumers are willing to order a set meal instead. However, these side dishes only make people consume extra calories without increasing the feeling of fullness.

For example, the appetizer cream soup has about 150 calories, and 2 slices of garlic bread have about 100 calories. Add in drinks or desserts, and lunch may add 300 to 400 calories. In addition, these side dishes are not high-fiber and filling, and they also contain high-calorie spreads and cream. If you want to lose weight, you should just order the main dishes!

(http://www.top1health.com/Article/101/11224)