Love noodles, love meals, love to go to a convenience store? Nutritionists teach you how to eat healthy and carefree skills

More than 80% of the youth population in Taiwan eat outside at least once a day. If you want to de-Westernize your diet and keep it convenient, the nutritionist said that the core principle is to return to natural and balanced, and pay attention to the portion size. Highly processed foods should be avoided as much as possible. Low oil, low salt and low sugar are necessary. We should make good use of the "My Meal" concept of the National Health Agency to eat healthy and uninhibited.

You who love noodles

Nutritionist Zhang Weiting from Munon Hospital said that common noodles include noodles, bread, Taiwanese fried noodles, soup noodles, etc. Most of them are exquisite powder and are often accompanied by high-oil and high-salt cooking methods. It is recommended to eat noodles in the following ways:

. Staple food replacement: Choose all-cereal noodles or pair them with all-cereal noodles, such as ginger noodles, five-cereal noodles, etc.

. Add vegetables: Whether it is fried noodles, soup noodles or noodles, the amount of vegetables should be increased to a large extent to the same level as the staple food (noodle noodles) as the dish. For example, add more vegetables and mushrooms to stir-fried noodles, and add more sea sprouts and vegetables to the soup noodles.

. High-quality protein: Choose the high-quality protein of bean and egg meat, such as chicken brisket, fish meat, tofu, eggs, etc., to avoid too much processed meat.

. Reduce sauce: The oil content of white sauce and green sauce in Italian noodles is higher. It is recommended to use tomato base sauce more, while the amount of oil used should be reduced when cooking Taiwanese fried noodles.

. Soup options: drink soup as much as possible, especially heavy and oily soups, which have high fat and calcification content.

. Bakery: bread, cakes and other highly processed foods. If you want to take them, choose the types of whole marinade, no food, low sugar and low oil.

You who love to eat food

Common types of food include curry, baked food, bean curry, meat control, etc. It is recommended to adjust the way to eat food in the following ways:

. Reduce high oil and high salt problems: When ordering, please ask the store to reduce the amount of curry sauce, gravy, gravy or sauce; if the curry is not mixed, it can reduce the soy sauce, thereby reducing the amount of oil, ginger and heat, and choose low-oil cooking main courses such as steaming, gravy, roasting, and sautéing to replace fried or thick meat with thick sauce.

. Staple food replacement: Change white rice into brown rice, five-ceiled rice, or pair it with sweet potatoes, taro and other full grains and unrefined foods. It is recommended that at least one-third of each meal comes from full grains and unrefined foods.

. Increase the amount of vegetables: Make sure to keep enough vegetables for each meal, reaching the portion of "the same as vegetables". You can add some extra vegetables for extra food. Choose more side dishes for buffets or stir-fry vegetables to avoid overdose of drizzled meat sauce or stir-fried dishes with more oil.

. Protein selection: Choose more beans, eggs, etc., such as steamed fish, fried eggs, tofu, etc., to avoid high-fat options such as fried chicken, scallion, and meat control.

. Sterilization control: Make good use of the concept of "my meal plate" and use the fist and palm to estimate the portion size of six major types of foods to ensure that the amount is not excessive.

You who love to go to convenience stores

Common foods in convenience stores include microwave food, sandwiches, white noodles, etc., usually processed or highly processed foods. As much as possible, unprocessed or low-processed foods are selected to reduce the use of highly processed foods. The following are the product types and matching suggestions that can be selected:

. Staple food: Choose sandwiches made from sweet potato, corn or whole maize toast.

. Protein: Choose sugar-free bean paste, fresh milk, sugar-free buttermilk, boiled eggs, chicken brisket, etc.

. Vegetables and fruits: choose lettuce salad (select clear sauce and use it as appropriate), fruit boxes, bananas, etc.

. If you eat noodles, you can add tea leaves and eggs and pair them with salad. If you only eat noodles and don’t drink soup, you can reduce the amount of high-calf ingredient.

. Before eating microwaved food, you should practice reading nutritional notes. Understand the content of each portion written on the packaging and how many portions this packaging contains, and then add and multiply to calculate the content of various nutrients. It is recommended to choose products with lower calcin content, fat and sugar.

Read food ingredient marks

Read food ingredient marks quickly, Zhang Weiting said that it can be followed by the following principles:

1. Ingredient arrangement order

Food ingredient marks are arranged in the order of "how much content". The higher the ingredients ranked first, the higher the content.

2. Number of ingredients

Highly processed foods usually contain a variety of ingredients. If the ingredients list is very long and contain many unfamiliar or complex substances, they are usually highly processed foods.

3. How to determine whether it is a highly processed food

If there are a large number of forms of "sugar, salt, oil" in the top three of the ingredients list, or various "additives" rather than natural food ingredients, the product is likely to be highly processed food.

Zhang Weiting said that food additives can enhance the taste and even be closely related to food safety. They have laws and regulations on use and have an upper limit on the amount of intake. However, because modern society has many kinds of processed foods, it is not easy to distinguish the total harm of various additives to the body. For ordinary people, the practical way is to eat as little processed food as possible.