Sometimes your desire to start a healthy life collides with the food choices that are around you. Coupled with daily busyness, making you eat out more often than cooking yourself. Here are some healthy eating tips if you are accustomed to eating at a warteg or office canteen.
Select the fish menu
Compared to meat rendang, you can choose the fish menu. Fish are rich in fats that are good for your heart health. Omega 3, vitamin D, and selenium are some of the nutrients found in fish. Omega 3 mainly plays a role in the health of the heart and blood vessels. Other functions are normalizing blood pressure and heart rhythm, reducing triglyceride levels in the blood and helping reduce inflammation in the body. Fish that contain lots of omega 3 are tuna, salmon, mackerel, and sardines. To reduce fat consumption, you can choose a non-fried fish menu.
Don't take fried ones
The easiest way to cut the number of calories is to change the processing method on your food menu. Fried foods certainly have more calories because they use oil. Every 5 grams or one teaspoon of oil contributes 50 calories. You can guess how many calories you get only from oil if the food you consume is processed using the deep fried method. Choose a menu that is processed using a little oil. For example steamed, burned, or sauteed.
Avoid coconut milk
If you are a coconut food lover, be careful with saturated fats contained in it. 1/3 cup of coconut milk contains approximately 5 grams of fat, equivalent to 50 calories. Coconut milk usually still uses a mixture of cooking oil so that the amount of calories increases. Compared to coconut milk, you can choose clear soup such as soup or sauteed vegetables.
Choose brown rice
If you have the choice of brown rice, then you can make brown rice as an alternative to the white rice you normally eat. Red rice contains more fiber compared to white rice. Fiber can help your digestive system become smoother and at the same time help you feel full longer. Adequate fiber consumption can also reduce the risk of degenerative diseases such as heart disease and high cholesterol. Besides brown rice is also rich in iron which can help meet your daily iron needs.
Reduce cream and mayonnaise sauce
If your lunch menu today is salad or pasta, avoid using sauces made from cream such as carbonara sauce and using salad toppings made from mayonnaise. The use of sauces and cream toppings and mayonnaise can add calories. In addition, both cream and mayonnaise based sauces contain high levels of saturated fat. Not to mention the usual processing using butter derived from animal fat. Too much consumption of saturated fats can increase the risk of obesity and other diseases such as high cholesterol, high blood pressure, stroke, and heart disease.
Make sure half are vegetables
If you are faced with a large choice of food, choose a variety of vegetables. Fill at least half of your plate with vegetables, either in the form of soup or sauteed. The fiber content in vegetables will make you full faster so it prevents you from overeating and eating snacks after a big meal. This can help you lose weight. Vegetables can also help maintain your overall health with its mineral and vitamin content.
When waiting for your food order to arrive, avoid eating snacks such as crackers or fried foods. Even though you're already very hungry, it's a good idea not to eat unhealthy snacks before the main meal. Crackers and fried foods may not feel filling, but the calorie content can be as large as the calories from rice you will eat. Crackers and fried foods have high fat content because of their fried processing methods. Moreover, both crackers and fried foods use flour as one of the basic ingredients. Foods that are coated with flour tend to absorb more oil when fried, this means you also consume more fat.
Drink it: water
When eating, you might tend to choose cold drinks and use added sugars like sweet ice tea, ice coffee, fruit juice, and others. One tablespoon of sugar contains 37 calories and 9 grams of carbohydrates. The recommended sugar consumption is no more than 4 tablespoons per day. To control your sugar intake, choose the type of beverage that is low in sugar. The healthiest alternative is the consumption of water. But if you want a drink that has a taste, fruit juice can be your choice. But still limit your sugar consumption, ask to use a little sugar or not at all to mix your fruit juice.
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