As the saying goes, breakfast is good, lunch is full, and dinner is less. Last time I talked about how to eat breakfast and how to eat lunch. This time I talked about how to eat less dinner.

　　 Dinner can be roughly divided into two forms: eating at home and eating outside (restaurant). We We will discuss how to eat less in these two situations. The so-called "eat less" refers to eating less energy (mainly from fats and carbohydrates), rather than eating less nutrients (such as protein, vitamins and minerals, etc.).

　　Eating dinner at home is easier to "eat less", the main points are as follows:

　　 1. Eat fruits before dinner, not after dinner, It is best to provide diced fruits (as well as salads) while the dishes are on the table. After the fruit is cut into pieces, it not only facilitates food intake, but also gives the family the hint that it must be eaten and not left.

　　 2. The staple food should be simpler, mainly coarse grains or whole wheat, not very rich, especially not to bring a lot of fats, such as pancakes, bread or something.

　　3. Replacing rice with porridge (that is, not eating rice, instead of rice porridge) is an effective measure to reduce energy intake.

　　 4. Eat more vegetables, and have cold vegetables. Breakfast is a convenient breakfast. There are almost no vegetables. It is difficult to eat more vegetables for lunch outside, so it is necessary to eat more vegetables for dinner, which not only reduces energy intake (less energy in vegetables and fruits), but also helps Nutritional balance. When cooking vegetables, be sure to avoid the addition of very edible oil. Cold salad and sticky sauce are recommended vegetable cooking methods.

　　5. There can be more types of non-staple foods, but the combination of meat and vegetables, and the total amount should be controlled, do not do too much. Soy products, fish and seafood, lean meat, etc. contain less energy and more nutrients, but avoid deep-frying.

　　 6. After dinner and before going to bed, do not eat any foods that contain more energy, such as drinks, nuts, snacks, etc. If you have to eat it, you can only eat a small amount of fruit.

　　It is not easy to "eat less" at dinner in restaurants, the following suggestions are available for reference:

　　1. Eat and drink for dinner only once , I mean, don’t eat or drink in the restaurant (mainly eating), then go to the singing room and bar to eat and drink (mainly drinking), especially do not wait until late at night to eat barbecue, porridge and other high Energy food.

　　 2. Eat staple foods, and be sure to eat staple foods before "satisfaction". In other words, staple food should be ingested together with dishes and alcohol. It is also necessary to avoid the consumption of staple foods such as egg fried rice, scallion pancakes, fried leek boxes, pot stickers, seafood cakes, etc., which should be ordinary rice, steamed buns, rolls, bean paste, dumplings, noodles and the like.

　　3. You can choose to eat meat, but not oil (deep fried or over-oil dishes); dishes cooked with vegetables are good, but only if there is not much edible oil in that dish .

　　 4. Drink less, if you have to drink more, then eat less.