相信，有不少上班族朋友午餐時會跟固定的「飯友」一起外出「覓食」，久而久之，除了常常不曉得要吃什麼，也會開始擔心對外食過重的口味與過度烹調的料理感到害怕，擔心會影響自身的健康。
只是，想要找到一間合乎自我需求的餐館也不是那麼容易，還有地域性的問題。那麼，我們應該如何從常見的選擇中，吃出健康與養生呢？本次，《女子學》請來國泰醫院營養組營養師林元媛，以自助餐、便利商店兩處來向大家推薦較健康、無負擔的食物選擇，大家趕緊拿筆記本記下來喔！
自助餐
自助餐充滿著五花八們的菜餚，不論是肉類、魚類、蔬菜類都十分豐富，但想要吃得健康，得有幾項守則需要留意。
1. 組合要挑對
建議以纖維質含量高的糙米飯或地瓜飯代替精緻的白米飯" data-medium-file="https://i0.wp.com/share99.com/wp-content/uploads/2019/04/blur-close-up-cooking-723198.jpg?fit=300%2C200&ssl=1" data-large-file="https://i0.wp.com/share99.com/wp-content/uploads/2019/04/blur-close-up-cooking-723198.jpg?fit=840%2C559&ssl=1" class="alignnone size-full wp-image-43175" src="https://i0.wp.com/share99.com/wp-content/uploads/2019/04/blur-close-up-cooking-723198.jpg?resize=840%2C559&ssl=1" alt="blur-close-up-cooking-723198" width="840" height="559" srcset="https://i0.wp.com/share99.com/wp-content/uploads/2019/04/blur-close-up-cooking-723198.jpg?w=5456&ssl=1 5456w, https://i0.wp.com/share99.com/wp-content/uploads/2019/04/blur-close-up-cooking-723198.jpg?resize=300%2C200&ssl=1 300w, https://i0.wp.com/share99.com/wp-content/uploads/2019/04/blur-close-up-cooking-723198.jpg?resize=768%2C511&ssl=1 768w, https://i0.wp.com/share99.com/wp-content/uploads/2019/04/blur-close-up-cooking-723198.jpg?resize=1024%2C682&ssl=1 1024w, https://i0.wp.com/share99.com/wp-content/uploads/2019/04/blur-close-up-cooking-723198.jpg?resize=165%2C110&ssl=1 165w, https://i0.wp.com/share99.com/wp-content/uploads/2019/04/blur-close-up-cooking-723198.jpg?resize=370%2C246&ssl=1 370w, https://i0.wp.com/share99.com/wp-content/uploads/2019/04/blur-close-up-cooking-723198.jpg?resize=780%2C519&ssl=1 780w, https://i0.wp.com/share99.com/wp-content/uploads/2019/04/blur-close-up-cooking-723198.jpg?w=1680&ssl=1 1680w, https://i0.wp.com/share99.com/wp-content/uploads/2019/04/blur-close-up-cooking-723198.jpg?w=2520&ssl=1 2520w" sizes="(max-width: 840px) 100vw, 840px" style="box-sizing: inherit; border: 0px; vertical-align: middle; max-width: 100%; height: auto; display: block; margin: 20px auto;">圖片來源：Pexels林元媛營養師說明，許多自助餐店能自行選擇主食，建議以纖維質含量高的糙米飯或地瓜飯代替精緻的白米飯，並搭配 2 至 4 種時令蔬菜、1 至 2 種蛋白質食物，以白肉（雞肉、魚肉）或豆製品為主會更加適合。
單就文字看起來好像很多，但因自助餐是自行夾取的，大家可自行斟酌份量，在一餐中攝取多種蛋白質、蔬菜，更是正向的養生之道。（延伸閱讀：養生當道 – 學會自己做這 5 種湯底，讓你百吃不膩！）
2. 注意烹調方式
當然，眾多的食材中仍有一些「陷阱」存在。林元媛營養師提醒，有些太過重口味、濃郁、製作過程複雜的料理，如麻婆豆腐、糖醋排骨、梅干扣肉等，多半都經過了裹粉、過油、勾芡、調味料反覆添加的過程，讓我們在不知不覺中，將過油、過鹹的負擔全都吃到肚子裡了。
3. 選擇原態的食物
菜餚的挑選上要特別注意新鮮、天然、少加工、時令等重點" data-medium-file="https://i2.wp.com/share99.com/wp-content/uploads/2019/04/40407552_2294369537256658_1830317166642069504_n.jpg?fit=300%2C225&ssl=1" data-large-file="https://i2.wp.com/share99.com/wp-content/uploads/2019/04/40407552_2294369537256658_1830317166642069504_n.jpg?fit=840%2C629&ssl=1" class="alignnone size-full wp-image-43176" src="https://i2.wp.com/share99.com/wp-content/uploads/2019/04/40407552_2294369537256658_1830317166642069504_n.jpg?resize=840%2C629&ssl=1" alt="40407552_2294369537256658_1830317166642069504_n" width="840" height="629" srcset="https://i2.wp.com/share99.com/wp-content/uploads/2019/04/40407552_2294369537256658_1830317166642069504_n.jpg?w=960&ssl=1 960w, https://i2.wp.com/share99.com/wp-content/uploads/2019/04/40407552_2294369537256658_1830317166642069504_n.jpg?resize=300%2C225&ssl=1 300w, https://i2.wp.com/share99.com/wp-content/uploads/2019/04/40407552_2294369537256658_1830317166642069504_n.jpg?resize=768%2C575&ssl=1 768w, https://i2.wp.com/share99.com/wp-content/uploads/2019/04/40407552_2294369537256658_1830317166642069504_n.jpg?resize=147%2C110&ssl=1 147w, https://i2.wp.com/share99.com/wp-content/uploads/2019/04/40407552_2294369537256658_1830317166642069504_n.jpg?resize=334%2C250&ssl=1 334w, https://i2.wp.com/share99.com/wp-content/uploads/2019/04/40407552_2294369537256658_1830317166642069504_n.jpg?resize=726%2C544&ssl=1 726w" sizes="(max-width: 840px) 100vw, 840px" style="box-sizing: inherit; border: 0px; vertical-align: middle; max-width: 100%; height: auto; display: block; margin: 20px auto;">圖片來源：全國健康素食餐粉絲專頁因此，菜餚的挑選上要特別注意新鮮、天然、少加工、時令等重點。像補充蛋白質類的料理，以清淡的白切雞肉、滷板豆腐或小雞腿、破布子蒸魚為選擇方向；而青菜類則以清炒葉菜類、涼拌小黃瓜、木耳、龍鬚菜等清爽口味而主。此外，有些半葷素菜餚，如青花菜炒蝦仁、芹菜豆干、銀芽雞絲等也不是錯的選擇喔！
便利商店
大家常跑的便利商店，除了咖啡之外，也是能買到午餐的地方喔！這裡當然不是那些熱量超高的便當，而是一樣利用「搭配」的方法，達到追求健康養生的目標。
1. 將原態食物當做主食
這裡，主食類可選擇一條 100 公克左右的地瓜，或關東煮中的甜玉米（依便利超商官網：每段 76 大卡），都相當於食用半碗飯。連皮吃的地瓜和玉米，都屬於全穀雜糧類，每天至少 1／3 的主食來源必須是全穀雜糧類。（延伸閱讀：拒當「小腹婆」！一週飲食菜單分享：戒掉不必要的重口味食物、加工品！）
2. 以關東煮、生菜沙拉補充蔬食
新鮮香菇、筊白筍、紅白蘿蔔、海帶、娃娃菜、昆布捲和杏鮑菇等都很不錯" data-medium-file="https://i2.wp.com/share99.com/wp-content/uploads/2019/04/20171120130437_2.jpg?fit=300%2C198&ssl=1" data-large-file="https://i2.wp.com/share99.com/wp-content/uploads/2019/04/20171120130437_2.jpg?fit=840%2C555&ssl=1" class="alignnone size-full wp-image-43177" src="https://i2.wp.com/share99.com/wp-content/uploads/2019/04/20171120130437_2.jpg?resize=840%2C555&ssl=1" alt="20171120130437_2" width="840" height="555" srcset="https://i2.wp.com/share99.com/wp-content/uploads/2019/04/20171120130437_2.jpg?w=1000&ssl=1 1000w, https://i2.wp.com/share99.com/wp-content/uploads/2019/04/20171120130437_2.jpg?resize=300%2C198&ssl=1 300w, https://i2.wp.com/share99.com/wp-content/uploads/2019/04/20171120130437_2.jpg?resize=768%2C508&ssl=1 768w, https://i2.wp.com/share99.com/wp-content/uploads/2019/04/20171120130437_2.jpg?resize=166%2C110&ssl=1 166w, https://i2.wp.com/share99.com/wp-content/uploads/2019/04/20171120130437_2.jpg?resize=370%2C245&ssl=1 370w, https://i2.wp.com/share99.com/wp-content/uploads/2019/04/20171120130437_2.jpg?resize=780%2C516&ssl=1 780w" sizes="(max-width: 840px) 100vw, 840px" style="box-sizing: inherit; border: 0px; vertical-align: middle; max-width: 100%; height: auto; display: block; margin: 20px auto;">圖片來源：7-11 官方網站而青菜方面，選擇關東煮中其實有許多青菜種類，新鮮香菇、筊白筍、紅白蘿蔔、海帶、娃娃菜、昆布捲和杏鮑菇等都很不錯，但要小心不要挑高麗菜捲、苦瓜封肉等加工產品。此外，生菜沙拉的挑選上，內容物含有薯泥、通心粉等澱粉類的生菜沙拉產品，熱量相對高，因此內容物以單純生菜搭配和風醬，是最無負擔的組合。（延伸閱讀：【辦公室健康】喝水學問大！過與不及都不對，一天 8 杯剛剛好）
3. 良好的蛋白質的選擇
至於蛋白質的補充，有產品種類多的雞蛋類，例如溏心蛋、茶葉蛋、茶碗蒸等" data-medium-file="https://i1.wp.com/share99.com/wp-content/uploads/2019/04/50420047_2063287510373205_7777857749223735296_n.jpg?fit=300%2C200&ssl=1" data-large-file="https://i1.wp.com/share99.com/wp-content/uploads/2019/04/50420047_2063287510373205_7777857749223735296_n.jpg?fit=840%2C560&ssl=1" class="alignnone size-full wp-image-43178" src="https://i1.wp.com/share99.com/wp-content/uploads/2019/04/50420047_2063287510373205_7777857749223735296_n.jpg?resize=840%2C560&ssl=1" alt="50420047_2063287510373205_7777857749223735296_n" width="840" height="560" srcset="https://i1.wp.com/share99.com/wp-content/uploads/2019/04/50420047_2063287510373205_7777857749223735296_n.jpg?w=960&ssl=1 960w, https://i1.wp.com/share99.com/wp-content/uploads/2019/04/50420047_2063287510373205_7777857749223735296_n.jpg?resize=300%2C200&ssl=1 300w, https://i1.wp.com/share99.com/wp-content/uploads/2019/04/50420047_2063287510373205_7777857749223735296_n.jpg?resize=768%2C512&ssl=1 768w, https://i1.wp.com/share99.com/wp-content/uploads/2019/04/50420047_2063287510373205_7777857749223735296_n.jpg?resize=165%2C110&ssl=1 165w, https://i1.wp.com/share99.com/wp-content/uploads/2019/04/50420047_2063287510373205_7777857749223735296_n.jpg?resize=370%2C247&ssl=1 370w, https://i1.wp.com/share99.com/wp-content/uploads/2019/04/50420047_2063287510373205_7777857749223735296_n.jpg?resize=780%2C520&ssl=1 780w" sizes="(max-width: 840px) 100vw, 840px" style="box-sizing: inherit; border: 0px; vertical-align: middle; max-width: 100%; height: auto; display: block; margin: 20px auto;">圖片來源：所長茶葉蛋粉絲專頁至於蛋白質的補充，可選擇產品種類多的雞蛋類，例如溏心蛋、茶葉蛋、茶碗蒸等，如果想吃肉的話，有些便利商店也有販售真空包裝的雞胸肉，為無油烹調的低脂肉，或關東煮中的滷豬血，都是低脂、高蛋白的種類。
現代人的飲食過於精緻，想要來身體「淨化」一下，就要時時注意飲食，小心食物內所暗藏的「陷阱」，並搭配規律的運動習慣，才能夠早日找回健康輕盈的體態喔！
主圖來源：全國健康素食餐粉絲專頁、7-11 官方網站
（文章授權提供／女子學）
資料來源：https://share99.com/regular-diner-lunch
本區內容是由個人維護，若有不當資訊請通知客服協助處理或移除，謝謝。
