Nutrition must be rich and fresh. Experts teach you how to easily handle offices as secrets

What is a perfect weekday lunch? An ideal lunch should not only include nutritious ingredients, but also be able to keep fresh before you prepare for it. More importantly, you should have a satisfying little touch, which is simple to hear and not easy to do.

According to Real Simple, nutritionists share the secrets of preparing health and describing, and provide some practical tips to ensure that the meals are safe and delicious even in an office environment without kitchen equipment.

1. Eat energy

When you are ready for work, the most important thing is to choose foods that will help you maintain your energy and focus all day long. Registered nutritionist Amanda Blechman suggested that the meal should include three major nutrients: "fiber, protein and healthy fat". She said, "These three can enhance the feeling of footwork and make the energy release more stable."

In fact, it is not difficult to integrate these three elements into a meal. Blechman offers a simple tip, “Pair ingredients from different food categories.” For example, a sandwich with full bread with chicken or hot chicken, plus lettuce, bell pepper flakes and avocado, and a cup of qualifiers and fruit. She explained, "Full grain breads, lettuce, bell peppers and fruits provide fiber; fines and meat provide protein; avocado brings healthy fat."

2. Pay attention to food safety

If the company does not have a refrigerator, or has a longer commute, it is very important to invest in suitable convenience tools. Nutritionist Elisa Kosonen suggests, “The key to choosing containers is to maintain their health.” She recommends using a heat-sealed lunch bag with a coolant, paired with stainless steel or glass-sealed containers to ensure fresh and safe food.

If the company does not have microwaves, don't worry. You can put soups or hot grains into high-quality thermos bottles, and you can still enjoy hot meals during lunch.

In addition, choosing non-perishable foods as a staple of lunch is also a smart choice. Kosonen emphasized that “conserving it at a constant temperature does not mean it’s inconvenient.” She suggested preparing vacuum-packed pork or fish, roasted edamame, fermented soybeans, and energy snacks with mixed seeds and dried fruits. "These foods are made of whole grains, seeds or beans, not only have enough food, but also can be regarded as a whole meal."

3. Be smart and add a little attention

Even if you are rich in lunch, you may still feel tired all day. Kosonen recommends being prepared with a “match mind” that combines energy-providing carbohydrates with proteins or healthy fats that increase foot feeling. For example, Greek style is paired with berries and hemp seeds, or mashed beans with full-grain dry.

If you want to make snacks more perfect, the key is "additional thinking". Blechman said, "Don't eat only one apple, you can use it with fermented soy sauce or cheese to enhance protein and fat, so that you feel more foot."