For office workers, "What to eat for lunch" seems to be a daily conundrum. Whether bringing one's own lunch, dining out with colleagues, or opting for fast food or instant meals, can satisfying both hunger and health be just a distant dream? Experts say that even with instant meals, a balanced lunch can be achieved with the right pairing. Yu Na, who works in an office building, is often troubled by the lunch dilemma every noon. It's not about anything else, but the choice of lunch seems insurmountably difficult. Although there are various restaurants, fast-food outlets, and convenience stores nearby, with a wide variety of options, it's often a meticulous process, worrying about the oil used in restaurants or finding instant meals lacking in nutrition. A recent random survey conducted by journalists in some office locations in Beijing also found that many office workers like Yu Na are troubled by lunch, and how to enjoy a nutritionally balanced meal is an urgent issue they need to solve. It's recommended to choose fewer fried foods when eating fast food According to the survey, office workers generally have four options for lunch: bringing their own, fast food, convenience food, and dining out with colleagues. Among them, more people choose fast food and instant meals, with fast food including both Chinese and Western styles, and convenience food including instant noodles, pancakes, buns, rice balls/sushi, and so on. The reason for choosing fast food and convenience food is mainly the emphasis on speed and convenience, as a lunch can be finished in just a few minutes. However, there are also health concerns among those who choose this type of lunch, such as a lack of variety in food, and the inability to achieve a balanced intake of nutrients. Fast food is convenient, requires no dishwashing, and even no reservation. However, the variety of available sets is usually limited, with a monotonous taste. Fast food chains often have a high proportion of fried foods, and Chinese fast food dishes also have a high fat content. Some fast food like ramen has slightly less oil, but the ingredients are monotonous, and the soup is overly salty. The coffee shop's set meal fast food usually has an excessive amount of fish and meat, with large portions, which women often can't finish. Not getting enough vegetables and fruits, and a severe lack of dietary fiber, are common problems in various fast foods. If fast food is chosen for lunch, it is recommended to select fewer fried foods, opt for smaller sets, and choose drinks like soy milk, milk, and black tea, avoiding sweet drinks and desserts. If Chinese fast food is chosen, it's advisable to pair it with some cold dishes and porridge. For example, a combination of meat buns + corn porridge + sautéed spinach with peanuts is a reasonable choice. Dining out with colleagues requires a bit of culinary skill For those who dine out with colleagues, experts say that with a variety of food options, several dishes can be ordered together, providing a rich range of ingredients that meet diverse dietary needs. If the menu is reasonable and the person ordering is skilled, a relatively balanced dish pairing can be achieved. However, there are also some drawbacks, such as a lack of whole grains, dishes that may be too salty or greasy, and over-reliance on the judgment of the person ordering. Experts suggest that for those dining out, order more cold dishes and steamed, boiled, or braised dishes, and fewer stir-fried dishes, avoiding fried dishes. Because many cold dishes in Chinese restaurants are low in oil, such as large mixed vegetables, big harvest, and old vinegar spinach, which can provide a variety of vegetables, and products like tofu and braised beef are rarely greasy. Steamed fish and boiled shrimp are also relatively light. If four people order four dishes, it's best to have two cold vegetables, one cold dish, and one braised dish with a mix of meat and vegetables.

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