When eating in a restaurant or hotel, the common main health problems are: too much oil, too much salt, too much animal food, too much fat, excess energy, too much alcohol, etc. The existence of these problems has caused such a common phenomenon: the more often you eat at a hotel, the easier it is to eat your health. In order to avoid these problems, there are some basic guidelines for reference:

　　 When ordering first, you should not only consider the raw materials, price, taste, preferences, cooking methods, etc., but also consider nutrition and health. Ordering food should balance nutrient intake, improve health, and avoid the risk of chronic diseases.

　　1. Diversify food

　　Diversity means that the food on the table must be complete, including food (staple food), vegetables, fruits, fish and seafood, livestock, Eight categories of poultry, eggs, soy products, etc. (milk is generally not on the table).

　　Diversification also requires that as many as possible (within the permissible range) select several varieties within each major category of food, especially vegetables, which should include green leaf (such as leek, rape, etc.) (Such as autumn ears, mushrooms, hericium, needle mushroom), algae (such as wakame, kelp, seaweed, etc.), melons (such as cucumber, etc.), eggplant (tomatoes, green peppers, eggplants, etc.), pods, rhizomes (Such as potatoes, lettuce, etc.). Dishes with mixed vegetables such as stir-fried vegetables and harvest vegetables are recommended.

　　 2. Meat and vegetables, mainly vegetarian

　　 Animal food (including fish and seafood, meat, poultry and eggs) should not have too many dishes, the principle The number of dishes served should not exceed 0.5 per person; while vegetables and other dishes should reach more than 1 per person.

　　3. White meat is preferred for animal foods

　　Among animal foods, fish, seafood and poultry are usually called "white meat", and pigs, cattle and sheep are called "red meat" ". From the perspective of nutrition and prevention of chronic diseases, it is recommended to eat more white meat and less red meat. Therefore, when ordering animal food, we must first recommend fish and seafood, chicken, duck, goose and other poultry.

　　4. Cooking is mainly light

　　No matter whether the raw materials are animals or plants, you should try to (not be absolute) avoid fried and greasy, fried or greasy dishes every Do not have more than one or two tables; dishes that are cooked with oil or less oil, such as cold mix, soy sauce and sticky sauce, are recommended.

　　 5. Key foods on the dining table

　　 As far as nutritional principles are concerned, there are several kinds of foods that are essential on the dining table and should be included as much as possible:

①Fish or seafood

　　②Coarse grain staple food

　　③Fungus or other fungi

　　④Chilled or sticky fresh vegetables or fruits

　　⑤Green leafy vegetables

　　⑥Soy products

　　6. Drinks recommendation

　　If you can choose, wine should recommend wine; beverages recommend tea, fresh Juice, soda.