Almost all the dishes in the canteen are greasy, which brings great trouble to friends who often eat in the canteen. In fact, as long as it is properly matched, eating in the canteen can also lose weight.

Dining room breakfast

Staple food: sweet potato, corn and coarse grains are preferred; Protein: Boiled eggs, fried eggs, tea eggs, yogurt, milk and so on. Matching: Chinese hamburger, egg cake, wonton, etc.

Best match: 1 serving coarse grains+1 to 2 serving protein+fruit.

For example: 1 sweet potato+1 egg, or 1 corn+1 bottle of yogurt (milk)+ham with an apple; Milk and yogurt are best without sugar. It can also be 1 serving of mixed fruit. For example: eat 1 wonton+fruit, or 1 meat steamed stuffed bun+fruit, match according to personal preference ~

Note: Try to stay away from high-nutrient and high-calorie foods such as pancakes and meat buns during fat reduction. If you think the breakfast in the canteen is high in calories and there are no coarse grains, you can also buy some cereal and brew it with milk or hot water.

Dining room lunch

You can eat more lunch, and it's better to have some staple foods, vegetables and meat, because the dishes fried in the canteen are all oily, and even the dishes are hard to be really light, so you can still rinse them with a bowl of hot water, whether it's meat or vegetables, and don't care about other people's eyes. If you eat so much oil and high salt, who knows if you are fat or not?

Best collocation: 1 staple food (miscellaneous grains are the best)+1 protein+1 vegetables.

For example: 1 serving of rice+1 serving of diced chicken+1 serving of mushroom rape, you can eat half of rice during the fat reduction period, and it is best to choose miscellaneous grains; Or a portion of corn+1 portion of moo Shu pork, and if it is not enough, it is served with 1 portion of vegetarian food; Or 1 jiaozi with a bowl of soup/miscellaneous grains porridge.

Generally, there are the following kinds of lunches in the canteen:

Staple food: rice, steamed bread, porridge, flour, noodles, steamed bread, cakes, etc. It would be better if there are miscellaneous grains, such as miscellaneous grains rice, corn pumpkin sweet potato ~

Protein: Pork, beef, chicken, duck, fish and eggs.

Vegetables: all kinds of vegetarian dishes and miscellaneous vegetables.

Note: Stay away from dishes with too many processes, such as sweet and sour tenderloin and meatballs. These things are bound to be mixed with a lot of fat, and they can't be filtered out even if they are washed with water. Don't eat fried food if you can. Try to stay away from fried powder, fried noodles, fried rice and cakes during fat reduction. Miscellaneous grains are the best choice, but don't mix them with staple foods, such as rice or sweet potatoes.

The collocation of dinner

The best combination: 1 serving of miscellaneous grains+1 serving of vegetables.

For example: 1 bowl of miscellaneous grains porridge+1 vegetarian dish, or a corn+1 vegetarian dish.

For the meals in the canteen, there is little difference between lunch and dinner, but try to eat less oil at dinner, eat more dietary fiber to increase satiety, and exercise after dinner 1.5-2 hours.

In addition, it is not recommended to eat fruit at night. Even if you don't eat dinner and want to use fruit instead, you'd better eat vegetables instead of fruit. Try not to eat meat and vegetables in the canteen at night. Protein can eat from eggs and milk, buy food in the canteen, cook vegetables or make salads by himself, and cook some miscellaneous grains porridge in the dormitory with a rice cooker. Or buy a medium-sized baked sweet potato at the school gate and eat some vegetables yourself.