Lunch Provides Forty Percent Energy Of The Whole Day

By Author: elizabeth
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Abstract: Lunch is the most important meal in a day. The energy it provides account for 40% of energy consumption throughout the day. Due to work, many people choose to bring their own lunch to work places. In this case, how to ensure nutritional balance? What should you put in lunch boxes and what should you not put?

The foods you should put in lunch box: fruit, rice, beef, soy products, a variety of non-green leafy vegetables, yogurt, etc.

In order to ensure adequate energy of the lunch, food containing protein, vitamins and minerals is essential. You’d better eat some fruits half an hour before lunch. Rice is the best staple food, so if we add high-quality vegetable protein with soy, the nutrition will be more comprehensive. Among vegetables, gourd, lotus roots and so on contain more fiber; in addition, you can select celery, mushrooms, carrots and so on. The vegetables you will bring can be stirred about 60% to 70% done while being cooked, thus preventing further damage of nutrients when heating in the microwave. Try to choose low fat meat dishes, such as beef, chicken and so on. After dinner, you’d better ...
... drink yogurt to promote digestion.

The foods you should not put in lunch box: fish, seafood, green leafy vegetables, twice-cooked pork, meatloaf, and fried rice.

The biggest drawback of bring food is the loss of nutrients in food is more serious after a morning, and the food is susceptible to be perishable when temperature is high. Therefore, you’d better not bring fish or seafood, because they are breeding ground for E. coli and are easier to spoilage.

In addition, a variety of green leafy vegetables all contain different amounts of nitrate. Excessive cooking or being placed too long will not only make vegetables yellow and stale, but also nitrate will be reduced into toxic nitrite by bacterial.

If you bring lunch, do not put green leafy vegetables in lunch box

Salt can lead to varying degrees of poisoning symptoms. Twice-cooked pork, sweet and sour pork ribs, meatloaf, fried rice and so on are not suggested to take, because they contain high fat and sugar. Do not bring leftovers, because they are easier to be perishable.

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