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When you come home and have a dinner：

1.Eat less high-carbohydrate foods, such as rice, noodles and bread.

2.Protein and vegetables are necessary for lunch and supper.

3.Have supper before 9pm.Only drink water after that time.

4.Fish, seafood and meat should be eaten by turns. One type of protein for one meal.It’s not good to have fish and meat together.

5.Complex soups such as broth should be avoided.Try thin rather than thick soups.

6. Avoid frying, thickening, flour coating and similar types of cooking.The best way to cook is steaming, boiling and searing.

下班回家吃饭（低碳饮食主张）

1．尽量少吃饭、面、面包等高碳水化合物的食物。

2．中餐和晚餐要有蛋白质+蔬菜。

3．晚餐在9点前吃完，9点之后除了喝水，任何东西都不吃。

4．鱼、海鲜、贝类可与肉类交替吃，一餐选一种蛋白质即可，不能同时吃鱼和肉。

5．经过复杂料理的汤汁（如煲汤）不要喝，尽量喝清汤，不喝浓汤类。

6．避免油煎、油炸、勾芡、裹粉等烹调方式，蒸、煮、烫最好