Ordering expert! Eat out carefully and avoid consuming too much oil

The number of people eating out is increasing. Long-term high-sugar, high-oil, high-salt, low-fiber diets can easily make metabolic syndrome and obesity problems more and more serious, leading to chronic diseases such as diabetes, hypertension and cardiovascular diseases. In this regard, nutritionists recommend that improving daily eating habits, reducing cooking oil and high sugar, and lowering total calorie intake will make it easy to lose weight healthily and avoid the threat of the three high diseases.

Zheng Xiuying, a nutritionist at the Fengyuan Hospital of the Department of Health, said that the biggest problem with modern people's diet is excessive use of cooking oil. Under normal circumstances, the calories in food will vary with different cooking methods. For example, a boiled egg has 70 calories, while a fried egg has 160 calories. The calories are more than twice as high due to the different cooking methods. For the same dumplings, if a serving is calculated as 12 pieces, if you eat fried dumplings or pot stickers, it will have at least 15 grams more oil than boiled dumplings. If 1 gram of fat can produce 9 calories, it is equivalent to 135 calories more. And for the same amount of rice, if you choose fried rice, it will have at least 20 grams more oil than sushi, which is equivalent to 180 calories more. Therefore, if you want to lose weight or control your weight, it will be more effective to reduce the amount of cooking oil you use.

To reduce dietary calories, in addition to using less high-oil foods such as frying, pan-frying, crispy cooking, sweet and sour, and honey sauce, you should also use more low-oil cooking methods such as steaming, boiling, stewing, baking, and cold dressing; use less semi-finished products such as hamburger patties, tempura, various dumplings, meatballs, fried foods, etc.; at the same time, avoid high-sugar cooking methods. If people who eat out carefully choose the cooking method when ordering food, they can save up to about 1,000 calories per day.

Zheng Xiuying reminded that whether it is to keep one's body position within the normal range or to stay away from the threats posed by the three high diseases, people should try to choose a diet with less oil, reduce the total calorie intake, and be a smart and healthy ordering expert.