1. Less salt and excessive restriction of salt intake will lead to low sodium and chlorine and electrolyte disorder, and high salt diet is an important factor causing hypertension. As a whole, our country's dietary habits are biased towards salt, so it is suggested that we reduce salt. At present, 5-6g of salt is recommended by national hypertension guidelines and dietary guidelines.
2. Less oil As the saying goes, more oil does not spoil the dishes. Now, no matter whether it is dishes in restaurants or cooking at home, a lot of oil will be put in to enhance the taste. However, more oil is harmful to health, which will cause hyperlipidemia and increase the risk of cardiovascular and cerebrovascular diseases. The dietary guidelines for China residents suggest that the recommended intake of edible oil per person per day is 25-30g.
3. Less sugar Many families like to put sugar in cooking, especially in Jiangsu and Zhejiang provinces. Eating too much sugar will increase the risk of health status, such as obesity, diabetes, atherosclerosis, hyperlipidemia and hypertension, and it will also significantly increase the risk of premature death from heart disease. Therefore, we should try to reduce the intake of sugar for three meals a day and eat less rice and noodles that are too fine.
4. There is a very popular saying in the seven-and-eight-minute food market that "people eat an average of 9 tons of food in their lifetime, and those who finish first go first." Although there are playful elements, it also tells us that we should not overeat three meals a day, and it is the healthiest to eat seven or eight full meals. Overeating can damage the stomach and intestines, and there is a risk of pancreatitis.
5. Balanced nutrition The three major nutrients needed by the human body, including carbohydrates, protein and fat, should be widely consumed in a reasonable proportion if one or several simple foods can't meet the needs at all. The latest version of China Residents' Dietary Pagoda suggests that a certain amount of cereals, potatoes, beans, vegetables, fruits, fish, shrimps, eggs and dairy products should be ingested for three meals a day, with diversified types and balanced distribution of various nutrients.
6. The three meals are reasonably matched. As the saying goes, you should eat well for breakfast, eat enough for Chinese food and eat less for dinner. In reality, it is often the opposite. Many people skip breakfast, or eat snacks to fill their stomachs. They have a simple working meal or take-out for Chinese food, while the dinner is super rich and they have to eat supper at night. Such eating habits are extremely unhealthy. Breakfast is the most important thing in a day. If you don't eat breakfast for a long time, it is easy to induce gastric ulcer and gallstones, and blood viscosity will also increase the incidence of cardiovascular and cerebrovascular diseases.
7. Eat less fried barbecue foods. Although fried barbecue foods are delicious, they are extremely unhealthy. These foods are high in calories and easy to cause obesity. Moreover, after high-temperature baking or frying, incomplete combustion of organic matter will produce a variety of harmful substances, such as benzopyrene, which is a strong carcinogen. Therefore, the dishes should be steamed, boiled, stewed and fried as far as possible, and vegetables can be eaten cold and raw.
To sum up, how to eat three meals a day is healthy? Breakfast should be of high quality, with diverse foods and balanced nutrition. There are not only staple foods, such as bread, oats, steamed bread, cakes, rice and porridge, but also at least two kinds of protein foods (eggs, milk and bean products), supplemented by vegetables and fruits. The number of lunches should be sufficient, and you must be full. The staple food is mainly grains, and the variety of ingredients should be as much as possible, and you can have more meat. Eat less at night, just seven minutes full, and try to eat some low-calorie foods, such as vegetables, miscellaneous grains and potatoes.
# Eat three meals a day #