How to have the healthiest lunch

　　White-collar workers generally eat lunch in four main ways: bring your own, take-out lunches, various fast food or restaurant meals. What nutritional deficiencies may exist in these four ways? How can white-collar workers have a nutritious lunch while being busy at work? To answer this question, we must first analyze the pros and cons of several lunch methods before we can propose a feasible solution.

　　1 Bring your own lunch

　　Advantages: The content is controllable, the ingredients are of high quality, the oil is of good quality, and the amount of oil and salt is controlled by yourself. Can be included in whole grains, beans, potatoes and other foods that are difficult to eat outside healthy Ingredients.

　　Disadvantages: Since most offices do not have refrigerators, storage may bring the risk of microbial reproduction. In addition, it must be prepared the night before and the lunch box must be cleaned when taking it home, which is often troublesome for young people.

　　Suggestion: Bring 3 boxes, one for staple food, preferably a combination of thick and thin, such as half a portion of rice and a piece of steamed sweet potato； One container contains dishes that need to be heated. The ratio of meat to vegetables is 1:2. Use as many vegetables as possible. ； One for fruit or cold dishes. Pack the vegetables immediately after cooking them the night before. Store them directly in the refrigerator after cooling. Do not pack leftovers. It is advisable to choose varieties suitable for reheating, such as tomato , eggplant, beans, winter melon, pumpkin, cauliflower, onion, carrot, etc. If you feel that the green leafy vegetables will change color and taste unsatisfactory after being heated, you can wait until evening to eat them. It is better to choose less oily varieties when eating meat. If there is oil in the dish, remove the oil before packaging.