How can young professionals order food to eat well? Nutritionists teach you some tips!

Getting up in a hurry and setting off in a panic, for the young people in the workplace, they often don’t even have time to eat breakfast. They have an irregular work and life, and they just order takeout for lunch. If they want to have a good meal in the evening, they have to work overtime, write code, and meet clients... It is always so difficult for the young people in the workplace to have a good meal.

However, when ordering food or takeout, are there any tips to make yourself eat healthier? Today I will talk to you about some healthy tips for ordering takeout or food.

017 tips for healthy takeout

1. Try to choose takeout that has a wide variety of ingredients.

A basic principle of nutritional health is to have a variety of foods and balanced nutrition. Therefore, when ordering takeout, first try to choose fast food takeout with a richer variety of ingredients, and avoid those that only have a lot of staple foods (rice, noodles, cakes, etc.) but very little vegetables, fish, meat, eggs, and milk.

2. Change your takeout orders frequently and don’t just stick with one restaurant.

On the one hand, when ordering takeout, don’t just order from one store or one type of takeout. Be sure to switch between the items frequently to avoid repeating the same ingredients. On the other hand, when ordering takeout, you might as well order with friends or colleagues and share the food so that everyone can increase food diversity and enrich their nutritional intake.

3. Control the total amount of staple food and don’t order too much.

Most of the staple foods in takeout are refined white rice and noodles, and in order to make everyone full, the quantity is generally not small. It is recommended not to order too much staple food when ordering. If there is too much, you may as well share some with your colleagues. If your friends have whole grains and whole cereals, remember to place an order.

4. Order more vegetables.

Vegetables are rich in vitamins, minerals and dietary fiber. It is recommended that when you order takeout, you must pay attention to ordering takeout varieties with vegetables, and if possible, try to order more vegetables.

5. Order less or no dishes with high oil content, heavy flavors or added sugar.

Heavy-flavored dishes such as spicy hot pot, boiled fish, boiled meat, etc., oily dishes and various fried foods, such as fried hairtail, fried meatballs, fried chicken legs, sweet and sour pork, etc.; dishes with added sugar include fish-flavored pork shreds, scrambled eggs with tomatoes, sweet and sour spare ribs, braised pork, etc., try to avoid them when ordering and order less.

6. Try not to order drinks, and give priority to sugar-free drinks.

If you really want to drink something, the boiled water in the office is the best choice. If you really want to drink something, try to choose milk, sugar-free drinks, etc.; if you don’t eat fruit, freshly squeezed juice is also a good choice; try not to order sweet drinks such as cola and sweet tea.

7. Order and share with colleagues.

The portions of stir-fried dishes at restaurant meals are sufficient, but ordering one dish is too monotonous. It is best to order with colleagues, or you can share your takeout appropriately. This way, you can easily eat enough of your own dishes, increase the diversity of ingredients for each other, and it is also good for balanced nutrition.

02Five tips for ordering food at a party

When you have a meal with friends or meet clients, you will inevitably have to dine outside. How can you order food in a healthy way? Here are 4 tips:

(1) Try not to order dishes that are fried, pan-fried, crispy, dry-pot, or boiled.

Because their fat content is usually high, and fat is heated for a long time, fat oxidation products are particularly high, which is particularly harmful to the cardiovascular system. Overly greasy meat dishes, such as garlic-flavored ribs, roasted lamb, and beef ribs, should be ordered and eaten as little as possible.

(2) Order more steamed, boiled, stewed, and cold dishes.

When ordering cold dishes, be sure to order more fresh raw vegetables, such as "big mixed vegetables" and "big harvest". In this way, even if others order a lot of greasy dishes, you can also choose to eat those light and less oily foods.

(3) The staple food should include more whole grains and beans, and less white steamed bread and white rice.

You should know that the Nutrition Society recommends eating 25 grams of fiber every day, and refined rice and flour cannot achieve this nutritional goal. It is recommended to order more whole grains and beans when ordering food. Nowadays, restaurants also have "abundant grains" and "grain baskets" and other staple foods that play the "health card". Steamed pumpkin, steamed sweet potato, steamed corn, yam, etc. in the grain basket are all good healthy staple foods.

(4) When ordering dishes, pay attention to the ratio of meat to vegetables.

The best ratio of meat to vegetables is 1:3, that is, 1 meat to 3 vegetables. The best meat dishes are low-fat fish, meat or eggs. For vegetables, one portion of green leafy vegetables, one portion of boiled or stewed vegetables, and one portion of salad. It is better to use soy products instead of fish and meat for dinner.

(5) Avoid overeating.

When eating out, you can eat less, preferably half full. Don't overeat, and don't drink a lot of alcohol, because alcohol hurts the liver and stomach, which is really not good.