1. Take lunch as an example. If there is no chance to increase vegetable intake at dinner, Chinese food should take the initiative to increase the proportion of vegetables. You can bring your own vegetables or buy a box of salad. Beans, melons and eggplant vegetables are more suitable for lunch than green leafy vegetables.

2. If it is pasta or bibimbap, the ratio of rice to noodles is generally large, which is not suitable for people who control their weight. So you can leave some staple foods, and add a fruit or potato after meals to reduce calories and increase vitamin intake.

3. First of all, avoid eating too much for dinner, and don't choose fried barbecue. After all, the risk of getting fat is as big as half a football field. It is suggested to choose some soups, such as casserole and wonton, to reduce calorie intake.

4. If it is a pot with heavy oil and salt, maocai and Mala Tang, it is strongly recommended to discard at least half of the soup and add water to reduce the intake of oil and salt. Although the taste was discounted, it increased health. After all, the advantage of hodgepodge is its rich ingredients.

5. If the takeaway brother goes on strike, buy a corncob (200g), a yogurt (200ml), a tea egg (65g) and a small packet of nuts (25g), which is a lunch with good nutritional value (about 550kcal in calories, about 25g in protein, about 24g in fat and 58g in carbohydrates).