How can outsiders eat a balanced diet? Nutritionists announce the "Lazy Man's Pairing Technique": any combination of 25 ingredients is healthy
Eating a nutritious and balanced diet is often very difficult for diners or office workers who are accustomed to relying on supermarket food and fast food. Nutritionist Gao Minmin pointed out in the community that people who eat out want to eat a balanced diet. In fact, by dividing the content of each meal into 5 categories, and then matching them one by one, they can ensure that the content of the meal is more balanced and healthy, thereby avoiding sitting for a long time, The harm of lack of exercise to the body.
Dietitian Gao Minmin further enumerated the “lazy man’s combination technique” for balanced nutrition for eaters as follows. It is recommended to choose one of each item and consume it:
1. Carbohydrates
You should choose those with higher dietary fiber. Compared with common staple foods such as white rice and oily noodles in the same portion, it is a lower-calorie choice.
Whole grain rice
Udon
Sweet potato
Soba noodles
Corn
2. Protein
Choose mainly “prototype foods” that are not overly processed.
Braised chicken legs
Chicken breast
Salmon
Steamed egg
Grilled fish
3. High fiber vegetables
In addition to blanched vegetables, there are many vegetable options for eating out.
3 Boxes of bento dishes
Vegetable soup
Lettuce salad
Blanched vegetables
Big tomato/small cucumber
4. Drinks
Mainly focus on calorie-free sugar-free tea or coffee, or you can supplement dairy products and high-quality protein with drinks.
Milk
Black coffee
Sugar free tea
Yogurt
Soy milk
5. Fruit after meal
Busy modern people tend to overlook the importance of moderate intake of fruits every day. Fruit contains natural vitamins that help maintain health. It is recommended to eat 2 servings of fruit every day (one serving is about the size of a fist).
Apple
Half banana
A bowl of cherry tomatoes
Guava
Fresh fruit (8 points)
Dietitian Gao Minmin reminds that after improving the content of the diet, the order of eating is also very important. The order of meals should be to eat vegetables first, then protein, and finally starch. You can take another serving of fruit after meals to supplement dietary fiber and vitamin C, and also help the body excrete excess sodium. If you need to lose weight, you should consult a nutritionist or physician beforehand to implement a stricter dietary strategy.
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