How much do you know about bringing lunch to work?

In today's fast-paced urban life, office workers are racing against time every day, and lunch often becomes a "passer-by" in their busy schedules.

Takeout has become the first choice for many office workers to solve lunch because of its convenience. However, from a long-term perspective, long-term reliance on takeout will not only cause the cost to continue to accumulate to a considerable amount, but may also have potential adverse effects on physical health.

Therefore, bringing lunch to work, a lifestyle that combines traditional charm and practical wisdom, is quietly returning to the public's attention. So, what kind of meals should we bring to meet nutritional needs while ensuring food safety?

Advantages of bringing meals

Balanced nutrition

When preparing meals by yourself, you can match ingredients according to your personal taste and needs to ensure a balanced intake of protein, carbohydrates, vitamins and minerals.

Compared with takeout, homemade meals reduce the risk of greasy and heavy tastes, which is conducive to maintaining a good physical condition.

Control the portion size

People who bring their own meals can often better control the calorie intake of each meal, avoiding weight gain caused by overeating, and are an ideal choice for people who pursue a healthy body.

Avoid additives

Homemade meals mean that you can fully control the source of ingredients and the cooking process, reduce the intake of food additives such as preservatives and pigments, and protect food safety.

Save costs

In the long run, cooking and bringing your own meals to the company can significantly save money compared to daily takeout.

By purchasing ingredients reasonably, you can also enjoy discounts for bulk purchases.

Reduce plastic waste

Every time you order takeout, disposable tableware and packaging materials are generated, which burdens the environment.

People who bring their own meals use reusable tableware, which effectively reduces the generation of plastic waste.

What to bring with your meal

1 Staple food

Rice: easy to carry and store, can be paired with a variety of dishes.

Whole wheat bread: rich in fiber, helps digestion, can be paired with vegetables, meat or cheese to make sandwiches.

Potatoes or whole grains: Compared with white rice, they contain more dietary fiber and trace elements, and are more suitable for office workers who pursue a healthy diet.

2 Proteins

Chicken breast: low-fat and high-protein, easy to cook and preserve, can be made into chicken breast salad or fried rice.

Fish: rich in Omega-3 fatty acids, good for heart health, you can choose fish with fewer bones such as sea bass, cod, etc.

Tofu or soy products: vegetarians can choose tofu, dried tofu and other soy products as a source of protein.

Eggs: rich in nutrients, easy to cook, can be made into boiled eggs, fried eggs or egg fried rice.

Nuts: supplement high-quality protein and fatty acids, can be eaten with yogurt.

3 Vegetables

Green leafy vegetables: such as spinach, lettuce, etc., can be made into salads with other ingredients and prepared in the morning of the same day.

Root vegetables: such as carrots, potatoes, pumpkins, etc., easy to preserve, can be made into stir-fried dishes or stews.

Melon vegetables: such as cucumbers, winter melons, etc., have a refreshing taste and are suitable for summer consumption.

4 Fruits

Apples: Rich in fiber and vitamin C, easy to carry and store.

Bananas: Rich in potassium, help maintain blood pressure balance, and easy to peel and eat.

Blueberries or strawberries: Rich in antioxidants, can be used as dessert after meals.

Foods that should not be carried overnight

Raw and cold seafood

Seafood, especially raw or undercooked, is prone to breeding bacteria at room temperature, causing food poisoning. Even if refrigerated, long-term storage may affect its freshness and safety.

Green leafy vegetables

Nitrates in green leafy vegetables may be converted into nitrites during long-term storage and repeated heating, which is a potential health risk.

High-fat fried foods

Fried foods tend to soften and lose their crispy texture during carrying and storage.

At the same time, high-fat foods are more likely to oxidize and deteriorate at room temperature, producing unpleasant flavors.

Foods rich in soup

Such as stews, soup noodles, etc., these foods are prone to leaking during carrying, causing inconvenience.

At the same time, the nutrients in the soup may also be lost due to long-term storage.

Overly seasoned food

Heavy-tasting food (such as too salty or too spicy) may become more irritating after repeated heating, which is not good for health.

Soft-boiled eggs

The yolk of soft-boiled eggs will breed bacteria after being left overnight. Even if it is heated again, it is difficult to fully cook it, which may cause food poisoning after people use it.

Notes on bringing food

1Cook thoroughly

Make sure the food is fully cooked to kill potential bacteria and improve food safety.

2Quick cooling

After cooking, cool the food to below room temperature as soon as possible and store it in the refrigerator. This helps reduce the chance of bacterial growth.

3Avoid long-term freezing

Long-term freezing may cause food to deteriorate or change its taste, causing intestinal discomfort such as abdominal pain and diarrhea, and also cause loss of nutrients. It is recommended to freeze dishes for no more than two days.

4Use sealed containers

Choose lunch boxes with good sealing performance to prevent food leakage and bacterial contamination.

5Avoid repeated heating

Try to heat and eat it all at once to avoid multiple heating that causes nutrient loss and poor taste.

6 Use an insulated lunch box

If the company does not have heating equipment such as a microwave, you can choose a lunch box with an insulation function to keep the food warm.

7 Ice packs or freezer packs

In summer or when the temperature is high, use ice packs or freezer packs to keep the food cold and prevent it from spoiling.

8 Do not bring leftovers

The bacteria content in leftover food is higher than that in fresh food. If it is stored overnight, the bacteria will multiply further.

9 Fully heat

Heat the food for at least 3 minutes before eating to ensure that the food is heated thoroughly. If necessary, turn it over and continue to heat it until it is heated thoroughly.

Precautions for bringing food

1 Cook thoroughly

Make sure the food is fully cooked to kill potential bacteria and improve the safety of the food.

2 Cool quickly

After cooking, cool the food to below room temperature as soon as possible and then store it in the refrigerator. This helps reduce the chance of bacterial growth.

3 Avoid long-term freezing

Long-term freezing may cause food to spoil or change taste, cause intestinal discomfort such as abdominal pain and diarrhea, and also cause loss of nutrients. It is recommended that frozen dishes should not exceed two days.

4 Use sealed containers

Choose lunch boxes with good sealing performance to prevent food leakage and bacterial contamination.

5 Avoid repeated heating

Try to heat and eat all at once to avoid multiple heating that will cause nutrient loss and poor taste.

6 Use insulated lunch boxes

If the company does not have heating equipment such as microwave ovens, you can choose lunch boxes with insulation function to keep the temperature of the food.

7 Ice packs or custom cooler bags

In summer or when the temperature is high, use ice packs or cooler bags to keep the food low and prevent spoilage.

8 No leftovers

The bacteria content in leftover food is higher than that in fresh food. If it is stored overnight, the bacteria will multiply further.

9 Fully heat

Heat the food for at least 3 minutes before eating to ensure that the food is heated thoroughly. If necessary, turn it over and continue heating until it is heated thoroughly.

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