According to the nutrition survey report of people in Taiwan Province Province, even if the food choices are more and more diverse, many people in China are still in a state of "malnutrition" and "unbalanced nutrition"! The reason is not only the bad habit of being picky about food, but also the "dining out culture" developed by busy life. Moreover, studies in Japan have pointed out that many professional women suffer from "nutritional hunger" for a long time.

In order to avoid the dilemma of eating a lot of food but not getting nutrition, we must establish correct eating habits and choose "suitable food"! For modern people who pay attention to convenience, the supermarket is a very good place to solve three meals, but how to choose a wide variety of goods to really eat healthily?

Super commercial food has penetrated into modern people's diet culture.

Specially invited popular nutritionist Gao provides five groups of "supermarket food collocation guides", which correspond to modern people's life and eating habits, so that even if you are in a fast "ecological circle", you can find a combination meal that suits you from the supermarket!

Combination 1: cheese buns+chicken pieces+bananas

Eat a balanced breakfast like this.

Nutritionist Gao explained that a nutritious breakfast must have enough high-quality protein to promote daily metabolism. When you just get up in the morning, you can drink a pack of chicken essence on an empty stomach. Its small molecule protein is not only easy to be absorbed by the human body, but also rich in collagen, amino acids, B vitamins and minerals, which can start all day and maintain a stable spirit and physical strength!

After drinking chicken essence, add a cheese bun to supplement the intake of calcium and starch to enhance physical strength, or prepare a fruit to increase the intake of dietary fiber and vitamin C to help intestinal peristalsis. Nutritionist Gao warned that apples, bananas and other fruits are easy to obtain. It is worth noting that a medium-sized banana weighs about two servings of fruit. It is recommended to eat half after breakfast and the other half before lunch to avoid blood sugar fluctuation.

Combination 2: chicken rice balls+chicken breast+sugar-free soybean milk.

Pocket list of fitness people

High-protein, sugar-free food is most suitable for friends who are keen on fitness.

With the rising health awareness of Chinese people, in recent years, everyone has established the concept of regular exercise, increasing muscle and reducing fat. Even if life is busy, they will take time out to exercise and improve the basic metabolism of the human body.

After exercise, many people will choose super-commercial food to have a full meal. Nutritionist Gao said that everyone can grasp the golden 30-minute diet principle and supplement high-quality protein, such as chicken rice balls, comfortable chicken breasts and sugar-free soybean milk. And make up starch, low lipoprotein and vegetable protein at one time, so that exercise can get twice the result with half the effort and quickly achieve the goal of increasing muscle mass.

Combination 3: sweet potato+chicken essence+lettuce salad

OL's healthy lohas lunch

Through the multiple nutritional combinations of chicken essence, sweet potato and lettuce salad, a balanced lunch often needs to be eaten outside.

This is a hot summer. Every noon, the feeling of hot and dry often makes people lose their appetite, but if we don't eat or eat too little, we will not only feel hungry soon in the afternoon, but also affect our spirit and work efficiency.

In this regard, Gao nutritionist specially recommends sweet potatoes, chicken drops and lettuce salad, which are suitable for OL lunch. Sweet potato is rich in dietary fiber and can promote intestinal peristalsis. Chicken Drops is a concentrated essence of protein containing various amino acids, accompanied by high-fiber lettuce salad. The balanced combination of the three can cultivate good intestinal bacteria, which is suitable for office workers and friends who usually have poor intestines or often sit for a long time.

Recommended reading: required reading! Nine principles of healthy diet! Ensure your longevity and health! !

Combination 4: tea eggs+chicken rice balls+milk

Supplement enough nutrition to relieve tension.

Rich protein and calcium can stabilize the nervous mood of modern people.

Modern people are under great pressure and nervous, which may lead to insomnia and even induce various chronic diseases in the long run.

Nutritionist Gao said that many people are nervous now, in addition to the pressure of work and the urgent pace of life, there is also insufficient calcium intake! According to the investigation on the changes of national nutrition and health status, the average daily calcium intake of adult women is 350-400 mg, while that of men is less than 500 mg, but the recommended intake of standard quality is1000-1200 mg; Therefore, milk with high calcium content, supplemented by protein and starch such as tea eggs and rice balls, can help our muscles and nerves relax. In addition, this package is also very suitable for people who usually have exercise habits!

Combination 5: Salmon steamed brown rice+lettuce salad

Improve the satiety of dinner

Simple lettuce salad and nutrition porridge products are very suitable for dinner.

With the growth of age, we gradually get used to changing dinner into a light diet to reduce the burden of high-calorie and high-fat foods on our bodies.

Recommended reading: In the world of "health superstition", food culture shows its identity.

Gao nutritionist shared that the porridge and lettuce salad sold in the supermarket are a very light and healthy combination! For example, steamed brown rice, a kind of salmon with brown rice as the main body, choosing low GI brown rice with anti-inflammatory deep-sea salmon can maintain the stability of blood sugar while balancing, plus dietary fiber with a lettuce salad, which is a healthy and full dinner!

The safest principle of supermarket diet is to buy prototype food, such as tea eggs, chicken breast, fruit, lettuce salad and so on. Minefields are traps for carefully processed foods, such as meat floss and hot dogs, which are prone to the risk of excessive sodium content. Nutritionist Gao stressed that the most important thing is to have a balanced diet, take enough nutrients, reduce the probability of false hunger and getting hungry, and be really healthy!