There are nearly 500 million takeaway users in my country, and most of them have an unbalanced nutrition mix

Our reporter Jiang Mei

With the accelerated pace of modern life, there are more and more users who order food for takeaway

Liu Ailing, director of the Nutrition and Health Education Office of the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, interpreted the joint reminder for takeaway orders

How can we make healthy choices for takeaway food? Takeaway Ordering Joint Tips gives four suggestions:

Variety of food, reasonable mix

A balanced dietary pattern is the basis for ensuring human nutritional needs and health to the greatest extent, and food diversity is the basic principle of a balanced dietary pattern

One is to give priority to takeaways with more types of food, at least 3-5 types of food for breakfast, 4-6 types for lunch, and 4-5 types for dinner

The second is to pay attention to the combination of meat and vegetables, the thickness of the food, the color of the food, and pay attention to the daily intake of 50-150g of whole grains and mixed beans

The third is to frequently change the types of take-out, and avoid choosing one take-out variety for a long time

Fourth, if you choose a single type of takeaway at noon, you can increase the type of food in an appropriate amount at dinner, which can also meet the needs of food diversification

Less salt and less oil, light taste

Many takeaway dishes contain a lot of salt, oil and sugar.

First, try to choose light-tasting dishes

The second is to give preference to dishes with cooking methods such as steaming, boiling, stewing, and cold salad, and less fried food and pickled food

Third, when ordering takeout, you can ask the merchant to put less salt, oil and sugar in the remarks

Fourth, white water, tea, etc.

　　Clever collocation, rainbow principle

　　Studies have found that fruits and vegetables of different colors contain different nutrients and phytochemicals.

　　First, there are vegetables in every meal and fruits every day

　　The second is to give priority to fresh seasonal vegetables and fruits of different colors

　　The third is to add a variety of grains and beans to the staple food to enrich the taste and nutrition

　　The fourth is to appropriately increase the proportion of "white" fish and poultry meat in addition to the common "red" meat
.

　　Nutritional supplements vary from person to person

　　Under normal circumstances, the nutrients needed by the human body should be obtained from food as much as possible through a balanced diet
.
For example, taking out three meals for a long time or eating out can easily cause problems such as nutrient deficiencies
.
In this regard, dietary improvement measures can be taken according to individual needs, including choosing fortified foods and nutrient supplements as sources of nutrient supplements to make up for deficiencies and correct nutrient deficiencies.
Recommendations:

　　First of all, eating at home promotes reasonable meals and weight maintenance.
It is recommended to minimize the number of takeaways and dining out
.

　　If vitamins and minerals are insufficient, the diet should be adjusted, and nutritionally fortified foods and nutrient supplements should be scientifically selected and reasonably consumed
.

　　For pregnant women at work, when they cannot obtain a diversified diet to achieve a balanced diet, they can choose single or multi-nutrient supplements or pregnant women's milk powder for supplementation under the guidance of nutrition professionals
.

　　According to Liu Ailing, director of the Nutrition and Health Education Office of the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, with the rapid development of the food delivery industry, people's requirements for food delivery have also increased, from "eating enough" to "eating nutritiously"
.
At this stage, whether at home or abroad, there is a problem of unbalanced nutrition in take-out food, which requires scientific selection
.
Nutritional status is closely related to everyone's health.
I hope everyone can maintain a balanced diet, ensure comprehensive nutritional intake, and be the first responsible person for their own health
.

　　Editor in charge: Xiao Zhihan Review: Wang Jinchen