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調查發現，學生外食情形嚴重，可能會導致營養失調。
外食時，最好先檢查營養標示，反式脂肪與鈉含量應愈低愈好。
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Here's the latest feed from <<蘋果日報>>吃出健康意.
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外食易肥胖 三高年輕化
Feb 15, 4:00AM
調查發現，學生外食情形嚴重，可能會導致營養失調。根據最新國民營養健康調查，全台國高中生的外食情況相當普遍，每天吃2餐以上外食的平均比例逾4成，台大營養師陳珮蓉表示，現在高血壓、高血糖、高血脂的年齡層逐漸年輕化，主要是肥胖的比例愈來愈高，這和外食比例偏高有一定的關係。
外食時，最好先檢查營養標示，反式脂肪與鈉含量應愈低愈好。
注意外食原則
陳珮蓉營養師表示，外食的最大問題就是過於油膩，而且營養攝取不夠全面，但如果真的無法自己動手準備三餐，那就要掌握好外食原則。
別吃炒麵炒飯
首先要低糖、低油、低鹽分，所以例如濃湯、義大利肉醬麵這類高油脂、重口味的餐點就要避免，選擇肉類時也要盡量避免肥肉，主食類則要單純，例如白飯、五穀飯，千萬別選炒飯、炒麵、炒米粉，油脂也會攝取過多。
烹調方式以蒸、烤是較好方式，比起油炸、煎炒較為清爽，平時多吃青菜、水果，而水果因為糖分較高，所以最好別在晚上吃，以免容易造成肥胖。另外，現在許多人會在超商購買食物，要記得看外包裝的營養標示，其中反式脂肪跟鈉含量要愈低愈好。如果能掌握以上原則，就算外食也能吃得健康。
onlineopinions@appledaily.com.tw
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