There are three general cases of dinner for office workers. The first situation is that work fatigue leads to dinner without the energy to make a nutritionally balanced meal, call take-out, eat fast food, or make do with frozen food, meat cooked food and so on to make up a meal. However, any of those processed foods that you can put in your mouth right away are mostly high in fat, high in refined white starch, and low in dietary fiber. Even in fast food restaurants to eat a seemingly rich set meal, most of the serious lack of vegetables, no coarse grains, potatoes and beans, dietary fiber and antioxidants are not enough. Countermeasure: Prepare a little bit of emergency food in the office in advance, such as fruits, nuts, milk, yogurt, soybean milk, etc., and eat it before you leave work, so that you don’t feel particularly hungry and tired on the way out of work. If you can’t help but eat fast food on the way, or sell some takeout, pay attention to control the quantity, and then you can make up some vegetables and fruits when you get home. The second situation is that there is a social event in the evening, or a dinner party, eat a lot of fish and seafood. After all, socializing is a kind of work, and the mood to relax and have a cozy dinner with family is completely different. The mind is almost not in the food, but to think about how to pull the relationship, how to do business, how to do a good job of asking for things, or how to return the favor. This state of mental stress will inevitably reduce the blood supply to the digestive tract, reduce the ability to digest and absorb, and easily lead to gastrointestinal ulcers. Because eating and drinking and talking at the same time, it is difficult to control how much they eat, whether the food ratio is reasonable, easy to cause obesity. From the point of view of the ingredients, the common problem of this kind of socializing diet is the excess of protein and fat, the lack of cereals, the lack of dietary fiber, too much energy is easy to get fat. If you often drink alcohol, may also occur alcohol overdose stomach and liver problems. Countermeasure: Reduce unnecessary socializing. When eating in restaurants, give priority to steamed, boiled, stewed, cold dishes, soy milk, yogurt instead of sweet drinks and alcohol, consciously eat less greasy food, more chopsticks to vegetables, mushrooms, tofu and other foods. The days after socializing try to eat a light diet, more vegetables and fruits and coarse grains and beans. The third situation, is to work overtime until very late, or stay up late to do the work, and eat a lot of late-night snacks after hunger. Dinner is too late, or add a lot of night snacks at night, will affect sleep, but also easy to lead to obesity. Because of the night bile secretion, the next morning if you do not eat breakfast, there is also the risk of promoting gallstones. For some people, eating late at night, the next morning instead of more easily hungry. Countermeasure: If you go to bed late at night may be hungry, recommend a small bowl of porridge, or a cup of soybean milk, or a cup of yogurt/milk between 9-10 o’clock, insufficient can add some fruit. All of these foods are better satiety, and easy to digest, and will not prevent sleep. Do not wait until you are very hungry to eat, then it will be difficult to control the amount. Recommended dinner to eat coarse grains beans and potatoes as the main food, plus a lot of vegetables, you can add a small amount of soy products or less oil fish. For example, eat with black rice millet oats red beans mung beans kidney beans and other cooked eight treasures porridge, with cold vegetables, blanched vegetables or stir-fried vegetables, or eat less oil stew. Meat and fish can be eaten in small amounts, and it is best to replace fish with soy products and yogurt sometimes. For example, if you don’t eat fish in the evening, add a small cup of yogurt at 9:00 p.m. to prevent hunger before bedtime, and it is easy to digest without interfering with sleep.