Do office workers and those who eat out not have enough fruit and vegetable intake? Nutritionist: Just do "6 things" silently to make up for it!
Modern people are busy with work and eat out frequently, so they often cannot supplement their daily intake of fruits and vegetables. According to statistics from the Taiwan Health Promotion Administration, only 17.6% of Taiwanese people meet the daily vegetable intake standards; the daily fruit intake rate is only 5.9%, which shows that Taiwanese people’s vegetable and fruit intake is seriously insufficient.
Do office workers not consume enough fruits and vegetables? Nutritionist: 6 more things to do to help supplement your needs
Dietitian Gao Minmin pointed out in the community that office workers are busy with work and find it difficult to prepare enough fruits and vegetables by themselves. Therefore, he recommends cultivating the following “6 habits” to naturally meet the daily intake of fruits and vegetables and get rid of annoying constipation and flatulence. Or problems such as protruding belly:
Drink more green latte. Simply blanch the vegetables, add your favorite fruits, and blend them into juice through a blender. It is recommended not to add additional sugar or honey, nor to filter the residue, which is beneficial to absorbing more fiber and nutrients.
Choose fruits for afternoon tea. It is recommended that office workers who are accustomed to ordering hand-shaken drinks and eating cakes in the afternoon should replace these high-oil and high-fat snacks with natural fruits. While taking in natural sugar, you can also supplement sufficient dietary fiber and phytochemicals.
Choose dried fruits and vegetables for snacks. When you stay home after work to watch TV dramas, play video games, or meet up with friends to watch movies, your activity level has been greatly reduced. If you choose braised food, potato chips, popcorn and other processed foods as late-night snack companions, you are more likely to eat excess calories and cause obesity. It is recommended that people replace their snacks with dried fruits. Whether they are salty dried vegetables or sweet dried fruits, they are undoubtedly healthier than processed foods.
Bring your own boxed vegetables. Many office workers don’t have time to prepare fruits and vegetables. In fact, they can choose types with longer shelf life to carry with them, such as tomatoes, cucumbers, bell peppers, etc., wash, cut and put them in lunch boxes the night in advance. Salads are packed into boxes; not only do you not have to worry about storage problems, but you can also replenish them at work.
Eat vegetables before meals. Before taking in protein and starch at the meal, you can eat enough vegetables to pad your stomach, avoid eating too much white rice and side dishes at one time, and help absorb enough dietary fiber.
Add some vegetables when eating out. When choosing side dishes for lunch boxes, eaters should focus on the least cooked vegetables and avoid processed products such as beans and sausages; or add a side of vegetables when ordering. If the bento dish is too greasy, you can also wash off the excess oil with water before eating.
Is it possible to drink juice to supplement dietary fiber? Nutritionist’s answer: Don’t worry about eating too much sugar first
In addition to consciously increasing the intake of fruits and vegetables, nutritionist Gao Minmin said that the public should also understand the correct method of intake, such as adhering to the “rainbow diet” principle, including red, orange, yellow, green, blue, purple, white and other fruits and vegetables. Eat evenly and avoid being picky or eating only one type of food. In addition, vegetables and fruits each contain different nutrients, and they cannot replace each other; the Taiwan Health Promotion Administration recommends a daily intake of 3 servings of vegetables and 2 servings of fruits.
Many advertisements claim that drinking fruit and vegetable juices can replace fruits and vegetables and help to absorb dietary fiber. A highly sensitive nutritionist clarified that in fact, the nutritional value of fruit juices is very low. Commercially available fruit juices or hand-shaken drinks usually filter the fiber and may also use it to improve the taste. Add lots of sugar. Unless you make a green latte yourself, fruit juice cannot replace the intake of fruits and vegetables. Be careful not to get enough fiber but instead eat a lot of sugar.
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