- Coffee, milk
Nutrition point of view: Some people can’t drink milk, or don’t like the taste of milk at all. However, what is difficult to give up is the nutritional value of milk, which is rich in milk calcium and has a high absorption rate; some people like to drink coffee, but they choose a three-in-one instant coffee bag, which is non-dairy fat, white sugar and coffee powder. In combination with non-dairy fats, there are trans fats that can harm cardiovascular health, and you have to drink that much sugar along the way. How to eat: Prepare a cup of low-fat milk (2/3 less fat than whole milk), add a teaspoon of ground coffee, tago or balsamic (safe sweetener) to taste.
- Seaweed
Nutrition points: Seaweed (seaweed) contains a variety of vitamins and minerals, especially high iodine content. Regular consumption can prevent dull skin, dry hair and slow growth caused by lack of iodine, and can reduce the accumulation of fat in the body. and prevent high blood pressure and coronary heart disease. Eating principle: This thin thing will not gain weight after eating, because it contains almost no fat and no energy!
- Dried tofu
Nutrition point of view: The prominent nutritional benefit of dried tofu is high calcium. The biggest feature of dried bean curd is nutritional balance, protein, fat and carbohydrates, none of which are lacking, and none of which are too much. According to the determination, every 100 grams of dried bean curd contains 336 kcal of calories and 731 mg of calcium, while the fat content is less than 16 grams, so eating more will not gain weight. Eating principle: If you miss the main meal, eat some dried tofu to relieve your hunger and satisfy your hunger. A piece of vacuum-packed spiced tofu has a dry weight of about 20 grams. If you eat two or three pieces as a snack, you can supplement 40% of the calcium required for the whole day.
- Beef Jerky, Sauce Beef
Nutritional highlights: Beef or beef jerky is rich in protein and has some heme iron. At the same time, the content of zinc, selenium and various B vitamins is also relatively high, which can nourish the spleen and stomach, strengthen muscles and bones, and nourish qi and blood. Beef jerky contains less water and salt than small packaged beef in sauce. In addition, the nutritional value of beef jerky is roughly equivalent to 1/2 of the same weight of beef jerky, but the sodium content is twice as high. Eating principles: These two kinds of snacks are suitable for eating when the stomach is empty.
- Grilled fish fillet, shredded squid
Nutritional highlights: After drying, the moisture content of grilled fish fillets is reduced, nutrients are concentrated, and the content of protein, iron, and zinc is not low. Shredded squid is also good. The protein content is 16% to 20%, but the fat content is not high. Moreover, fish fat contains unsaturated fatty acids that are scarce in ordinary food, such as EPA, DHA, etc., which have the effect of reducing lipids and improving intelligence. Eating principles: Grilled fish fillets, shredded squid or fish bone snacks are all foods with extremely high sodium content.
- Instant fruit and vegetable slices
Nutrition point of view: Pineapple slices and banana slices, which were once popular, now seem to be the least healthy ones among all kinds of ready-to-eat fruit and vegetable slices. Their energy and sugar content are relatively high. Now, apples, carrots, even oyster mushrooms and ginger can be processed into delicious ready-to-eat snack foods, which are produced by a low-temperature vacuum drying process, and the nutrient loss of fruits and vegetables is small. Eating principle: Eating more is not beneficial, because the supplement of vegetables and fruits is still the best.
- Plum and Olive
Nutrition point of view: plum and olive can relieve cough and phlegm, produce body fluid and quench thirst. Plums and olives are rich in organic acids, which can promote the secretion of digestive juices and help digestion. Therefore, plums and olives are suitable for eating between meals or after meals, but not when you are hungry. Plums and olives can also bring fresh breath, which is an indispensable variety in office zero recipes! Eating principle: 2 to 3 pieces a day, after meals.
- Fresh fruits and vegetables
Nutrition point of view: a fresh word is indispensable. The nutrition of fruits and vegetables decreases with the prolongation of storage time. In addition, to prepare the fresh fruits and vegetables needed for one day, the principle of the right amount (250 grams per day) should be followed.
