Mid-Autumn Festival diet: 1 grapefruit equals 2 bowls of rice

The Mid-Autumn Festival is approaching, and it is one of the greatest joys in life to get together with the family to enjoy the moon. Nutritionists remind you to calculate the serving size for each person before shopping. It is best to eat until you are 80% full. Do not overeat, which will burden your stomach. Especially the seasonal grapefruit, although it is rich in vitamin C, it is very sweet and the calories in one grapefruit are equivalent to two bowls of rice. People with chronic diseases should not eat too much of it.

Nutritionist Zhao Sizi pointed out that when barbecuing, one should follow the "3 less 1 high" balanced diet principle of less oil, less salt, less sugar and high fiber. When preparing a barbecue meal, you may wish to choose more low-fat chicken thighs, seafood such as squid, shrimp, etc., and lean meat to reduce fat and calorie intake.

In addition, vegetables are rich in fiber, which can increase satiety and reduce meat intake. Vegetables such as bamboo shoots, sweet peppers, green peppers, shiitake mushrooms, loofah, enoki mushrooms, etc. are all convenient and suitable ingredients for barbecue. In addition, consuming more vegetables can reduce the harm of carcinogens and inhibit the production of carcinogens. It is recommended to wrap the vegetables in tin foil and then bake them. This will prevent them from being burnt and you can still enjoy the fresh and original flavor of the vegetables.

In addition to the calories of barbecue ingredients, the choice of barbecue sauce is also very important. Usually barbecued meat is marinated with soy sauce and other condiments first. If too much barbecue sauce is applied during grilling, not only will too many calories be consumed, but the high salt content will also increase the burden on the kidneys. Therefore, if you want to use a dipping sauce, you might as well choose one flavored with fruit, which is relatively low in fat and salt.

In addition, the ingredients prepared for barbecue can also be cooked with other methods such as boiling, blanching, and stewing to slightly compensate for the excessive fat consumed due to mooncakes; as long as the right methods and ingredients are used, barbecue can still be eaten very healthily. Here are some suggestions for a Mid-Autumn Festival barbecue:

1. Choose high-fiber ingredients: for example, vegetable foods such as green peppers, shiitake mushrooms, wild rice shoots, loofahs, green beans, etc., which can be wrapped in tin foil and seasoned with a little minced garlic, salt, onions, ginger, vinegar, etc. Or prepare a mixed salad of lettuce and fruits (use yogurt as dipping sauce).

2. Use fresh lean meat with low fat content: Try to avoid processed or commercially seasoned meats, such as sausages, ham, hot dogs, bacon (high-fat foods), etc.

3. Avoid high temperatures when grilling fish: It is difficult to control the heat when grilling. When the cooking temperature exceeds 300 degrees Celsius, the protein in the fish may deteriorate and create a carcinogenic risk factor.

4. Use natural ingredients to enhance flavor: Commercially available barbecue sauce contains a lot of sugar, salt and oil. It is recommended to dilute it with boiling water in a 1:1 ratio, or reduce the intake of sauce, and use onions, ginger, garlic, vinegar and soy sauce to replace barbecue sauce and marinade sauce.

5. Don’t eat the burnt parts: Excessive heat on protein can easily produce carcinogens.

6. Raw and cooked ingredients should be handled separately: especially seafood, which should be handled separately from other foods, using different cutting boards, knives, bowls and chopsticks, etc. The bowls, plates and chopsticks used to hold cooked food after grilling should not come into contact with raw food again to avoid cross-infection of bacteria and gastrointestinal problems caused by eating too much.