Pay attention to "three fewer and three more" when eating outside! Nutritionists can match three meals a day with healthy menus, noodles, buffets, and supermarket versions.

External food has almost become your daily routine. After the epidemic is lifted, the restaurant location is even more difficult. According to the survey conducted by the National Health Administration, the proportion of adults with three meals outside the country has exceeded 60%. In recent years, the options for out-of-food food have begun to enter the "healthy style" with balanced nutrition, but the prices are usually high. A box of healthy lunch boxes starts at 100 yuan, which also allows small investors to choose noodles, buffets, and other dishes with relatively affordable prices. But these pleasant snacks contain obesity and high-quality dietary risks.

Outer food is most likely to be "nutritional imbalanced". The four major nutrients are super-deficient.

The latest survey results of the national nutrition are that Taiwanese people generally lack vitamin D, E, calcification, and dietary fiber. Among the six major diets, 99% of adults take less than 1.5 cups of dairy, 91% of fruits take less than 1 serving per day, 86% of vegetables take less than 3 servings per day, and 86% of fruit take less than 2 servings per day.

"Other food can eat well and balanced nutrition." Yang Huiping, a nutritionist at the Nutrition Group of Guotai Hospital, said that if you want to eat well, you can start with "choose a restaurant", "choose food" and "choose portions" in three aspects.

1. Select restaurants: First, choose "Dinners that are not easy to overdose when eating"

External food is mostly a restaurant selection of "color, fragrance and taste". Some restaurants are listed as "vulgar and big bowls", "eat until they are eaten", "free for adding dishes and soup". The seemingly earned terms may cause you to overload the amount of hot food or eat too much nutrients in one meal, such as eating too much meat, not eating egg beans, and not eating dietary fiber. This type of restaurant that can easily make you overeat as a restaurant, don’t list it as the first choice for out-of-dinner meals, you can just make it.

2. Food selection: Choose less oil, less salt, less flavored meals first.

Foreign foodies are considering the cost and most of them choose buffet restaurants, convenience stores, snack noodles or fast food restaurants. The dishes provided by these stores are diverse and hope to eat healthy. It is possible to first see if the meals meet the standards of the "six major types of diets". If you can choose a portion with rice, vegetables, eggs, and meat, don’t choose fried rice or fried noodles with only fat, rice, and a small amount of meat and vegetables.

3. Select Serving Size: Remember the six major types of diet daily Serving Size

According to the daily dietary guidelines of the Ministry of Health and Welfare Daily Diet Guide, eat at least 3 servings of vegetables, 1.5-4 bowls of whole grains, 3-5 servings of beans, eggs, 1.5 cups of dairy products, 3-6 teaspoons of fat, 1 serving of fruit seeds, and 2-4 servings of fruit. The portion size of three meals is adjusted according to the daily hot quantity of each person and the six major types of food.

Vegetables can be mainly used as leaves. The amount of half a bowl of cooked leaves is calculated as one, and the amount of lettuce is calculated as two bowls. The roots such as cauliflower and sausage will not be about six or seven cents in a bowl, as a portion. 240 ml dairy is counted as 1 cup, and the remaining portions are calculated as one bowl.

For the six major types of diet, it is best to use white meat to replace red meat, such as fish meat that is better than peeled chicken, and skinned chicken that is better than beef. It is recommended not to fry bean products, steam or boil instead of frying. The remaining suggestions are steamed, Sichuan soup, and stir-frying foods better than thickening.

External food is more refined powder and processed toxins. The principle of "three less, three more" is good for avoiding danger.

Su Xiuqing, director of the Nutrition Department of the Hospital Affiliated to Taipei Medical University, said that Taiwan's external food is almost always based on "fine powder" as the base, such as white rice and white noodles. The favorite snacks such as noodles, meatballs, oyster omelets, etc. are all products of refined powder.

Essential powder can easily increase blood sugar after eating and decrease immediately afterwards. Long-term unstable blood sugar can easily increase the chance of insulin resistance. Essential powder is not like whole grain rice, and it has almost no nutrients. Most of the time it eats will be converted to heat, increasing the chance of obesity.

is often referred to as a processed food that is "toxin source" for foreign foods. Su Xiuqing said that the food additives used in processed foods such as meatballs, turtle, fragrant vegetation, etc. are in accordance with the law, but food additives need to be approved by the liver and kidneys for humans. If the license plate is not accepted, it will accumulate in the body, which may increase the burden on the body over a long time. If you hope to reduce the burden on your body, it is not just about eating outside. Generally, when cooking at home, it is recommended to reduce the consumption of processed foods and choose the original foods as much as possible.

In terms of choosing external food, in addition to less oil, less salt, less processing, more water, more grains, and more vegetables and fruits, you can also pay more attention to the cooking method. Su Xiuqing said that the environment for selling food and whether the food is fully heated to avoid bacterial growth. Some foods sold outside food seem to have been cooked and burned, but they may also cause bacteria to grow when left for too long. Eating them may cause infection and irritation of the kidneys and stomach tracts, which may cause abdominal distension.

Nutritionist's adjustment Daily version and convenience store version of healthy menus

Whether it is office workers, business, and students who are busy with courses, most of the places to eat are noodles, buffets, convenience stores, or convenience stores. Guotai Hospital Nutritional Group Nutritional Teacher Yang Huiping directly adjusts the daily version and the convenience store version of the healthy three meals, provided to the public based on this and adjust the reference..

Breakfast: Don't forget to eat vegetables

General breakfast shop/person 1

vegetable sandwich or fish sandwich, ham sandwich (salad sauce)

A cup of milk

General breakfast shop/person 2

A serving of sausage cake + egg

A cup of milk or sugar-free beans

A piece of cucumber or celery or beef tomato

Convenience store/person 2

A piece of vegetable bun + a bowl of tea bowl steamed

A cup of sugar-free beans

Convenience store/person 2

Roasted sweet potato + tea leaves egg + lettuce or Kuantou boil (现营营, konjac, sausage) Do not drink soup

A cup of milk or sugar-free beans

Lunch and dinner: Add five grains to the general buffet restaurant/ menu 1

Wu grains (a small bowl for girls, a complete bowl for boys)

Main dish chicken or duck or fish bean products (preferably choose the cooking method of grilling, grilling, and refreshing)

One to two vegetables

One serving of meat slices

General noodles/ menu 1

Soup winter flour or soup noodles (can be added Meat slices are the main dish, avoid adding dry meat)

One portion of meat on the mouth (if there are no meat slices as main dish, you can add this side dish)

One portion of tofu (dried beans or boiled tofu)

One portion of green vegetables or seaweed

General noodles/Meal 2

8 water sausage

One portion of tofu

One portion of tofu

One portion of green vegetables or seaweed

Convenience store/Meal 1

Guandong boil: corn, pig blood cake, white sprout or high-alcohol rolls, tofu, boiled eggs

One packet of vegetable buns

A banana or a portion of bale

Convenience store/Order 2

A portion of noodles and rice noodles, a portion of vegetable buns, a portion of banana or a portion of bale

Convenience store/Order 1

A portion of hand roll or a portion of bakery

A cup of milk

A portion of lettuce

A portion of lettuce

A portion of roasted chicken burger or fish burger

A portion of lettuce