1, it is best to drink less soup.

Usually, the soup in restaurants contains 100 ml and 2-2 grams of salt. After drinking two bowls of soup, you may have eaten 5 grams of salt. Broths such as ribs soup and chicken soup contain a lot of fat and cholesterol. If you must drink it, you'd better choose it before meals, so as to reduce your appetite and avoid taking in excess salt. Or order tofu soup, tomato and egg soup and other home-cooked soups. If it's a banquet, you can order tremella soup or something.

2, the staple food as far as possible in advance.

At the dinner table, the order of "cold dishes-hot dishes-soup dishes-staple food" seems to have become a fixed pattern, and many people don't remember the staple food until they are full of tables and drinks. This will make people eat a lot of animal food when they are hungriest and have the strongest appetite. Therefore, eating staple food early can not only reduce the burden of gastrointestinal tract, but also protect blood lipids and maintain nutritional balance.

3. Less fake "vegetarian dishes"

Usually the leftovers on the table are mostly meat dishes, and the dishes have long been robbed. This is because some vegetarian dishes that are often ordered may not be true. Among them, three "vegetarian dishes" are the most unhealthy: three fresh potatoes, oil eggplant and dried beans. These three dishes were all washed in an oil bath. Although the raw material is vegetarian, once oiled, the calories are higher than meat. So it's best to order more light vegetables, such as stir-fried spinach, garlic mixed with chrysanthemum and so on.

4. Light vegetables are fresher.

Many people are willing to order the "next meal" when they go to restaurants, and sometimes they choose the right ingredients but ignore the practice. In fact, one or two dishes are enough for a table, and the rest should be matched with fresh dishes so as not to make the taste buds too tired. Moreover, rich cooking often masks the stale smell and inferior texture of raw materials. So it's best to eat steamed fish, cold or stir-fried dishes, stewed meat and boiled seafood.

5. Don't be too "colored" when ordering.

According to common sense, the meat dishes served in the kitchen should not look good in color. Fried shredded beef is brown, and fried shredded tenderloin should be gray. Even if the meat is dyed red with soy sauce, it can only be reddish-brown sauce color. Before frying meat dishes, restaurants will "touch up" meat products and use nitrite as coloring agent, so that the fried meat is tender and the color is good. So those dishes that look too bright, it is better to eat less.

6, cold dishes do not let meat food sing "protagonist"

Many people habitually put cold dishes such as sauce beef and thousand layers of crispy ears to appetize. In fact, choosing some refreshing vegetarian cold dishes can balance the problem that the main dish oil is Otawa and protein. Vegetables such as raw mix and dipping sauce, and cold dishes with high starch content such as fern root powder and yam are all good choices. These refreshing foods can ensure the intake of dietary fiber, potassium and magnesium in a meal, and can also prevent protein from being wasted as energy.

7. When browsing the menu, pay more attention to steaming, boiling, stewing and mixing.

This cooking method can not only maintain nutrition, but also reduce fat content and calories. Try to order fewer dishes containing the words "fried", "fried" and "griddle". Especially for dry stir-fried vegetables, the traditional way is to stir-fry with a small amount of oil for a long time. Now, in order to save trouble, most restaurants directly fry with a large amount of oil, which not only causes the loss of vitamins, but also destroys nutrients such as protein, starch and fat, and even produces carcinogens.

8. One person and one dish

Generally speaking, four people eat, and it is just right to order 3 hot 1 cold, and five people order 7 hot 1 cold. If there are more than eight people, subtracting 2 from the number of people should be enough. For unfamiliar dishes, ask about the quantity of the dishes before ordering to avoid overeating.

9. Don't go to a restaurant when you are too hungry.

When you order food on an empty stomach, your eyes will first focus on those greasy foods that are high in fat and calories, regardless of the stomach's tolerance. So before going to the restaurant, you'd better eat some fruit, a few soda cookies or drink a small cup of yogurt.