Toast with meat has high calories. 3 servings exceed the dinner limit

Before the Mid-Autumn Festival, many families have gathered for barbecue. While chatting happily, they eat meat slices and dried tofu on the grill one after another, swallowing fat and calories unconsciously. Nutritionists use the example of meat on toast, which is commonly eaten by Chinese people. Two slices of toast with one slice of roasted pork tenderloin contain about 215 calories, which is nearly the calories in a bowl of white rice. Consuming more than three servings will exceed the recommended calorie value of 600 calories for an adult dinner.

Nutritionist Xu Dongying reminds that barbecue is high in calories and the calorie intake of an adult weighing 65 kg at dinner should be limited to 600 grams. (Photography by Huang Zhiwen)

Dongying Xu, a nutritionist at Tong Hospital, said that for a 65-year-old male with moderate activity, the daily calorie requirement is about 1,600 calories, of which dinner is about 600 calories. However, a bowl of rice is about 280 calories. If one also eats a portion of toast with meat (215 calories), corn (70 calories/65 grams), and saury (120 calories/30 grams), the accumulated calories will immediately reach 685 calories, which exceeds the need for dinner.

Even when having a Mid-Autumn barbecue, you should pay attention to a balanced diet and use large amounts of low-calorie foods to replace small amounts of high-calorie foods. If people want to eat corn, they can exchange 65 grams of corn for 50 grams of rice to maintain the calorie intake of staple food at 280 calories.

Beans, fish, meat, and eggs are grouped together. The intake of some ingredients should be reduced due to their high calorie content. On the other hand, vegetables such as wild rice shoots, enoki mushrooms and loofah are lower in calories and higher in fiber, so your intake can be slightly increased. As for the grapefruit, which is suitable for the occasion, a serving of two slices is about 160 grams and has a calorie content of 60 calories, so this should be the limit when consuming.

In addition to commonly eaten ingredients, nutritionist Xu Dongying reminded that people should reduce the use of butter and sauces when grilling, replace drinks with more sugar-free tea or boiled water, and only taste the mooncakes briefly to avoid more fat accumulation in the body.