Nutritionists say that people who eat out can eat a buffet for lunch and choose 2-3 items of leafy vegetables and soy products to supplement dietary fiber.

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[Health Channel/Comprehensive Report] The Ministry of Health and Welfare recommends that the dietary fiber intake of Chinese people is 25-35g per day, but more than 90% of Chinese people do not have enough dietary fiber intake; in this regard, nutritionist Shen Wanzheng said that as long as you master the food selection skills, you can eat 3 meals outside The same can be replenished to a sufficient amount.

In addition to fruits and vegetables, whole grains and nuts are also rich in dietary fiber. For breakfast, you can choose multigrain steamed buns, whole wheat bread, and sweet potatoes as staple foods. For lunch, you can eat a buffet, and choose 2-3 leafy vegetables and soy products, so as to consume meals fiber.

Shen Wanzheng posted on the Facebook fan page "Knowing Eats and Moving Shen Wanzheng Nutritionist" that dietary fiber is a very important nutrient. In addition to helping defecation, it can also regulate cholesterol and increase satiety.

In fact, vegetables are not the only sources of dietary fiber in our daily diet. If you want to increase your intake, you can refer to the following combinations:

Please read on...

●Breakfast:

choose multigrain steamed buns, whole wheat bread, sweet potatoes, etc. as the staple food, with a small bowl of lettuce salad or fruit yogurt, or replace refined starch with sandwiches and omelets with vegetables, such as rice balls, steamed buns, and bread.

As a beverage, you can choose high-fiber soy milk, which is not only a good source of protein, but also contains more dietary fiber, which is very helpful in promoting intestinal peristalsis.

●Lunch and dinner:

Dining at the buffet is a way for foodies to easily supplement dietary fiber.

You can choose at least 2 or 3 kinds of leafy vegetables and 1 serving of soy products for each meal, and you can supplement about 8-11g of dietary fiber.

Meals at noodle stalls or snack bars usually have less vegetables. You can add a serving of hot vegetables or vegetable soup to supplement dietary fiber.

●Snacks:

Sliced ​​guavas, kiwis, bananas and other fruits sold in convenience stores can supplement dietary fiber.

In addition, nuts and seeds are also high-quality snacks that can supplement dietary fiber. Every 100 grams of nuts contain about 7g of dietary fiber, among which pistachios and peanuts have the most dietary fiber content.

However, nuts are high in calories. It is recommended to eat 5-10 nuts a day, or eat 2 times a week, and eat 1 handful at a time.

When choosing food, be careful not to substitute fruit juice for fruit

Shen Wanzheng pointed out that when increasing dietary fiber intake through whole grains, oatmeal, and fruits, special attention should be paid to the following:

●Whole grain food should pay attention to nutrition labels:

According to the labeling principles of whole grain products of the Ministry of Health and Welfare, whole grain ingredients should contain more than 51% of the total weight of the formula, which is the real whole grain food. It is recommended to carefully confirm the nutrition labels before purchasing.

Pay attention to the sugar content of oatmeal products:

Most of the three-in-one brewed oatmeal adds flavor through sugar and sodium. It is recommended to choose raw oatmeal or quick-cooked oatmeal with less processing. The sugar content should not exceed 5g, so that excessive intake of sugar or salt will not affect cardiovascular health.

●Replace fruit juice with fruit:

Fruit is rich in dietary fiber, but fruit juice cannot replace fruit.

Many commercially available juices are based on taste considerations. When making juices, the pomace is filtered, so that the fruit fiber and dietary fiber are lost together, and even a lot of sugar is added to adjust the flavor. Juice" principle.

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