HAINAN CHENGMEI HOSPITAL

Regarding this, Li Chao, Director of the Weight Management Center at Hainan Chengmei Hospital, stated that takeout is not synonymous with "unhealthy". As long as one masters the scientific method of selection, one can find a balance between convenience and health.

1

Keep a close eye on the ingredient list and identify "hidden" traps

When ordering takeout, most people only look at the dish names and ignore the ingredient list. Director Li Chao reminds us that ingredients are listed in descending order of usage, which can help us quickly assess the healthiness of the ingredients.

Pay close attention to these details:

Key to avoiding pitfalls: If ingredients such as vegetable oil, white sugar, and salt rank in the top 5, it is highly likely that the dish is high in oil, salt, and sugar, and should be chosen with caution.

Preferred criteria: Meals with ingredients such as fresh vegetables, lean meat, and whole grains in the forefront and fewer additives are preferable.

Be wary of "hidden" risks: soy sauce and oyster sauce contain extra sodium (hidden salt), while honey and malt syrup are common hidden sources of sugar.

2

Calculate caloric intake and match individual needs

After selecting the right ingredients, it is crucial to control calorie intake. Director Li Chao explained that the daily calorie requirement varies from person to person, depending on age, gender, weight, and activity level. The core is to match intake with expenditure and avoid excess calories.

Practical Reference Guide:

Basic calorie standard: The recommended daily calorie intake for adult women is 1800-2000 kcal, while for men it is 2200-2400 kcal.

Calorie estimation tips: Check the nutrition table on food delivery platforms or health apps. For example: 150 grams of steamed fish (120 kcal) + 100 grams of brown rice (130 kcal) + 200 grams of stir-fried vegetables (80 kcal) = about 330 kcal (meeting the needs of a meal).

Principle of flexible adjustment:

Low activity level: Reduce intake of fried foods, fatty meats, and desserts;

After exercise: Increase intake of high-quality proteins such as chicken breast, eggs, and milk.

3

Choose the best cooking method to minimize nutrient loss

The cooking method directly affects the healthiness of the dish, which is often overlooked when choosing takeout. Director Li Chao stated that different cooking methods alter the nutritional content of ingredients and also bring different calorie and fat burdens. Prioritizing healthy cooking methods can reduce the health risks associated with takeout from the source.

Recommended healthy cooking methods (✅): steaming, blanching, stir-frying, grilling without oil, and boiling. Cooking methods such as steaming sea bass, blanching choy sum, and grilling chicken breast salad, with minimal oil and salt, can maximize the retention of nutrients in ingredients.

Avoiding pitfalls (❌): dishes such as fried, braised, sweet and sour, and dry pot, like fried chicken, sweet and sour pork tenderloin, and spicy hot pot, not only absorb a lot of oil but also tend to have excessive sugar and salt content. Additionally, they may contain a significant amount of processed meat, which is not conducive to health.

Dietitian compiles "takeout food safety checklist"

❌ Avoid pitfall categories (resolutely reduce)

Fried foods: fried chicken, French fries, deep-fried dough sticks - high in both fat and calories, prone to cause obesity;

High-sugar and high-oil staple foods: Cream bread, hand-held pancakes, and sugary pastries - they quickly raise blood sugar levels and provide limited nutrition;

Heavy-flavored dishes: spicy hot pot, boiled fish in chili oil, maoxuewang hotpot - "disaster areas" with excessive oil, salt, and sugar;

Processed meat products: sausage fried rice, bacon burger - high in additives and sodium content.

✅ Recommended products (you can rest assured)

High-quality protein: chicken breast salad, tofu mushroom soup, egg custard - supplement nutrition and provide a strong sense of fullness;

Whole grain staple foods: brown rice, mixed grain rice, corn, buckwheat noodles - rich in dietary fiber, help stabilize blood sugar;

Fresh vegetables: stir-fried broccoli, braised enoki mushrooms, garlic baby cabbage - rich in vitamins;

Light soups: vegetable soup, mushroom soup, and skimmed chicken soup - replenish fluids with low calories and no burden.

Expert Reminder

Director Li Chao reminded that maintaining a healthy diet requires long-term commitment. In addition to choosing the right takeout food, it is also important to eat regularly, chew and swallow slowly, and incorporate moderate exercise to better maintain physical health.

Based on the nutrition and weight loss outpatient services, the Weight Management Center of Hainan Chengmei Hospital brings together a multidisciplinary professional team from endocrinology, cardiovascular medicine, sports rehabilitation, traditional Chinese medicine, psychology, gastroenterology, gastrointestinal surgery, and orthopedics. By adopting a diversified treatment approach combining medication and non-medication, integrating traditional Chinese and Western medicine, and combining internal and surgical medicine, the center provides patients with comprehensive and one-stop weight management services.

Expert Introduction

Li Chao, Master of Nutrition

Director of Weight Management Center

Medical expertise

Skilled in conducting precise and professional nutritional assessments and interventions for patients with diabetes, liver disease, kidney disease, and tube-fed patients; providing individualized and multi-modal nutritional treatment plans including dietary guidance, dietary therapy and Tonic Diet, enteral nutrition, and parenteral nutrition.

Manuscript | Huang Fei