Eat at convenience stores every day and follow the dietitian's diet plan without gaining weight

Busy office workers are forced to eat like "foreigners". They always go to convenience stores to grab a bento and a drink to quickly fill their stomachs and finish their meal without considering the calories at all. The result is that their body shape gradually becomes out of shape, and the risk of the three high diseases may increase in the long run. However, nutritionists have now designed a "daily healthy meal at a convenience store" so that people who eat out can enjoy a healthy meal at a convenience store.

Zheng Xiuying, a nutritionist at the Department of Nutrition at Fengyuan Hospital of the Ministry of Health and Welfare, said that when choosing food from convenience stores, one should carefully read the food and nutrition labels and give priority to low-calorie, sugar-free, low-oil and low-salt products. When pairing main meals, you should pay attention to nutritional balance. Whole grains and root vegetables, eggs, beans, fish, meat, vegetables, fruits, and low-fat dairy products should all be included. Low-calorie snacks and beverages can satisfy your appetite and quench your thirst, but you still need to pay attention to the total intake in order to achieve sustained results in losing weight and maintaining your weight.

To control weight, you cannot adopt extreme fasting methods, you still need to consume enough calories. Nutritionists at Fengyuan Hospital designed the breakfast, lunch and dinner menus for the "Convenience Store One-Day Healthy Meals" based on the recommended daily calorie requirements for each person: adult males need 1,800 calories per day and females need 1,500 calories per day.

【female】

Note: Plain yogurt is a good choice for people with lactose intolerance. Choosing zero-fat yogurt is better for your health. The fat content of steamed fruit is also lower than that of puff pastry, red beans, and salty bread. For lunch, instead of choosing baked or creamy pasta, choose seafood cuttlefish flavor, which has less fat and more vegetables. Pair it with Japanese seaweed salad. This will not only increase your sense of fullness but also increase your daily intake of fruits and vegetables. For bananas, choose small ones.

For dinner, choose a shrimp and potato salad with vegetables, meat, and starch, and pair it with sugar-free high-fiber soy milk. This can avoid high sugar content, while also providing protein and increasing satiety. It is suitable for women who are losing weight.

【male】

Note: This menu of three meals has an appropriate nutrient distribution ratio of protein, fat and carbohydrates, with fat accounting for only 24%, which is in line with the principle of a low-fat diet. The total calories can meet the daily dietary needs of a young male who is 177 cm tall.

(http://www.top1health.com/Article/101/15545)