A staple food: carbohydrates. Grapefruit-sized staple foods, such as coarse grain bread, steamed bread or noodles;
Three servings of vegetables: vitamins and cellulose. Mainly green vegetables, different colors are better, depending on everyone's different food intake;
One meat: fish is the first choice, followed by red meat such as shrimp, chicken, beef, mutton and pork. Size is the size of a business card.
Fruit: preferably apples or other seasonal fruits.
A handful of nuts: walnuts, hazelnuts, almonds, etc. , about 10~ 15.
How do office workers eat healthy lunch?
People who can eat soup are healthier
Drinking soup is a good habit, which is nutritious and makes people feel full more easily. Especially clear soup, such as Japanese miso soup, vegetable macaroni soup and Spanish gazpacho soup, has less calories and is healthier than thick soup. In addition, a study by the University of Pennsylvania found that people who love to eat high-moisture foods, such as cucumbers and tomatoes, generally consume much less calories.
You'd better not drink at lunch.
In principle, it is best not to drink alcohol for lunch. If you really want to drink, a small glass of wine is enough, or a small glass of beer will do. But only if you still have time to take a nap before going to work in the afternoon. Otherwise, alcohol may make you unable to work efficiently all afternoon, which is not worth the candle.
The principle of less salt and more vinegar and healthy seasoning
Many large salads are mixed with high-calorie seasonings. When ordering, you can tell the waiter or make your own juice with mustard, lemon juice, olive oil and vinegar, because these salad dressings are much healthier than the thick thousand island dressing. In addition, many dishes in Chinese restaurants are salty, so it is a healthy principle to tell the waiter in advance to put less salt and less salt and more vinegar.
How do office workers eat healthy lunch?
Who are you having dinner with?
For professionals, lunch time is not only a pause, but also a continuation of another part of work-of course, lunch time is also a good opportunity for colleagues to close the distance and maintain communication.
Matters needing attention in meal sharing:
Use public chopsticks No matter which restaurant you eat in, no matter who you eat with, ask the waiter to provide a pair of public chopsticks or spoons. There is nothing to be ashamed of. In fact, the other person who has dinner together will appreciate you doing so.
Coffee or dessert? We'll decide later
After-dinner dessert and coffee time are good opportunities for conversation. But what needs to be reminded is that don't order a lot at once every time you eat. Some dishes can wait. Maybe you changed your mind after the main course. For example, a cup of coffee may suit you better than dessert.
Talking about work? Let's talk after dinner.
Professionals like to talk about work at the dinner table. Experts remind that for the sake of health, even if customers are invited to dinner, it is best to enjoy food first, and it is not too late to talk about work after coffee time. In this way, everyone's lunch time can be easier and healthier.
It is especially recommended to prepare your own lunch box.
What to eat for lunch is better prepared at home in advance than limited restaurants around the office. After all, lunch should be the richest meal of the day, especially for hard-working professionals. Nutrition experts suggest that besides staple food, vegetables, fish and eggs, a healthy lunch should also contain a small amount of nuts, and the combination of water is healthier.