Core Insights - The article emphasizes the importance of safe food practices when preparing lunch boxes, particularly regarding the risks associated with overnight food storage and specific food types [1][2][3]. Group 1: High-Risk Foods to Avoid - Leafy vegetables such as spinach and oilseed rape should be avoided as they can convert nitrates to nitrites at room temperature, which may form carcinogenic nitrosamines [2]. - Seafood like shrimp and crabs are prone to bacterial growth and should be stored separately and thoroughly cooked to prevent foodborne illnesses [2]. - Cold dishes that are not heat-sterilized, such as cucumber salad, can be contaminated with bacteria and should be consumed fresh or prepared in a way that allows for reheating [3][4]. Group 2: Caution with Certain Ingredients - Soy products like tofu can spoil quickly and should be stored in small portions to maintain freshness [5]. - Eggs should be fully cooked before storage, with soft-boiled eggs needing to be consumed the same day to avoid salmonella risk [5]. - Mushrooms must be thoroughly cooked and stored separately to prevent flavor absorption and contamination [5]. Group 3: Heating and Storage Tips - Milk and soy milk should be heated carefully to avoid protein denaturation, with recommendations for stirring during heating [6]. - Fried foods should be avoided as reheating can produce harmful compounds and degrade food quality [6]. - Starchy foods like rice and noodles should be stored properly to prevent gastrointestinal discomfort, with suggestions for reheating methods [7]. Group 4: Best Practices for Meal Preparation - Food should be washed thoroughly, stored separately to avoid cross-contamination, and cooled quickly before refrigeration [11]. - Cooking techniques should focus on retaining nutrients, such as not overcooking vegetables and using minimal oil [11]. - Meal prep should be planned with a focus on freshness, with recommendations for consuming prepared meals within 48 hours [11].