First, the food is diverse, mainly cereals, and the thickness is matched.
Human food is varied. Various foods contain different nutrients, and each food can provide at least one nutrient. A balanced diet must consist of a variety of foods in order to meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion.
Grain is the main body of China's traditional diet and the main source of human energy. Cereals, including rice, flour and miscellaneous grains, mainly provide carbohydrates, protein, dietary fiber and B vitamins. Sticking to a grain-based diet is to keep the good tradition of China's diet and avoid the disadvantages of a high-energy, high-fat and low-carbohydrate diet. People should keep a proper amount of cereal intake every day, and adults should take 250g~400g every day. In addition, we should pay attention to the matching of thickness and often eat some coarse grains, miscellaneous grains and whole grains. Don't grind rice and wheat too finely to avoid the loss of vitamins, minerals and dietary fiber.
Second, eat more vegetables, fruits and potatoes.
Fresh vegetables and fruits are an important part of human balanced diet and one of the important features of traditional diet in China. Vegetables and fruits are low in energy and are important sources of vitamins, minerals, dietary fiber and phytochemicals. Potatoes are rich in starch, dietary fiber and various vitamins and minerals. A diet rich in vegetables, fruits and potatoes plays an important role in keeping healthy, maintaining normal intestinal function, improving immunity and reducing the risk of chronic diseases such as obesity, diabetes and hypertension. It is suggested that adults in China should eat 300g~500g of vegetables and 200g~400g of fruits every day, and pay attention to increasing the intake of potatoes.
Eat milk, soybeans or their products every day.
Milk has complete nutrients, proper proportion of ingredients and easy digestion and absorption. Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of dietary calcium. Drinking more milk is good for bone health of people of all ages. It is recommended that each person drink an average of 300 ml of milk every day. If you drink too much milk or have a tendency of hyperlipidemia, overweight and obesity, you should choose low-fat and skim milk.
Soybean is rich in high-quality protein, essential fatty acids, vitamins and dietary fiber, and contains phytochemicals such as phospholipids, oligosaccharides, isoflavones and phytosterols. You should eat more soybeans and their products. It is recommended that each person consume 30g~50g soybeans or a considerable amount of bean products every day.
Fourth, eat a proper amount of fish, poultry, eggs and lean meat.
Fish, poultry, eggs and lean meat are all animal foods, which are a good source of high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals for human beings and an important part of a balanced diet. Lean meat has high iron content and good utilization rate. Fish is generally low in fat and rich in polyunsaturated fatty acids. The fat content of poultry is also low and the unsaturated fatty acid content is high; Eggs are rich in high-quality protein with complete nutrients, which is the economic source of high-quality protein.
At present, some urban residents in China eat more animal food, especially pork. We should eat more fish and poultry and reduce the intake of pork. The average amount of animal food consumed by a considerable number of urban and rural residents is not enough, so it should be increased appropriately. Animal foods generally contain a certain amount of saturated fat and cholesterol, and excessive intake may increase the risk of cardiovascular diseases.
5. Reduce the consumption of edible oil and have a light and salt-free diet.
Fat is one of the important sources of human energy, which can provide essential fatty acids and is beneficial to the digestion and absorption of fat-soluble vitamins. However, excessive fat intake is one of the risk factors of obesity, hyperlipidemia, atherosclerosis and other chronic diseases. Excessive intake of dietary salt is closely related to the prevalence of hypertension.
Excessive intake of edible oil and salt is a nutritional problem for urban and rural residents in China. Therefore, it is suggested that China residents develop the habit of light and salty diet, that is, the diet should not be too greasy or salty, and they should not eat too much animal food and fried, smoked and pickled food.
Six, overeating, exercise every day, to maintain a healthy weight.
Food intake and exercise are two main factors to maintain a healthy weight. Food provides human energy, and exercise consumes energy. If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, increase weight and cause overweight or obesity; On the contrary, if you don't eat enough, you may be underweight or thin due to lack of energy.
Under normal physiological conditions, appetite can effectively control food intake, but some people are not sensitive to appetite regulation, and the food intake to satisfy appetite often exceeds the actual needs. Eating too much means eating less for them, not eating 100% full every meal. Due to the change of lifestyle, people's sports activities have decreased. At present, most adults in our country lack physical activity or physical exercise. It is necessary to change the unhealthy lifestyle of sedentary and less exercise, form the habit of exercising every day, and insist on doing more energy-consuming activities every day.
Seven, the distribution of three meals should be reasonable, and snacks should be appropriate.
Arrange the time and food intake of three meals a day reasonably, and eat regularly and quantitatively. The energy provided by breakfast should account for 25% ~ 30% of the total energy of the whole day, lunch 30% ~ 40% and dinner 30% ~ 40%, which can be adjusted according to occupation, labor intensity and living habits.
Generally, breakfast is arranged at 6:30-8:30, lunch at11:30-13: 30, and dinner at 18:00-20:00. Eat breakfast every day to ensure nutrition. Have a good lunch and a proper dinner. Don't overeat, don't eat out often, try to eat with your family and create a relaxed and pleasant dining atmosphere. Snacks, as a nutritional supplement besides three meals a day, can be reasonably selected, but the energy from snacks should be included in the energy intake throughout the day.
Eight, drink plenty of water every day and choose drinks reasonably.
Water is an important part of diet, an essential substance for all life and plays an important role in life activities. The sources of water in the body are drinking water, water contained in food and water produced by metabolism in the body.
Water is mainly discharged through the kidneys in the form of urine, followed by lungs, panels and feces. The water entering the body is basically equal to the water discharged, which is in dynamic balance. Insufficient or excessive drinking water will be harmful to human health. Drink more water, take the initiative, and don't drink water when you feel thirsty. It is best to choose boiled water for drinking water. There are many kinds of drinks, which need reasonable choice. For example, milk drinks and pure fruit juice drinks contain certain nutrients and beneficial dietary ingredients, which can be used as dietary supplements when drunk in moderation. Some drinks are added with certain minerals and vitamins, which are suitable for outdoor activities and after exercise in hot days. Some drinks only contain sugar and flavors, so their nutritional value is not high. Some people, especially children and teenagers, drink a lot of sugary drinks instead of water every day, which is an unhealthy habit and should be corrected.
Nine, drink to * * *
It is a custom for people to drink alcohol on holidays, festivals and social occasions. High alcohol contains high energy, and liquor is basically a pure energy food without other nutrients.
Excessive drinking will reduce appetite and food intake, lead to a variety of nutrient deficiencies, acute and chronic alcoholism, alcoholic fatty liver, and even alcoholic cirrhosis in severe cases. Excessive drinking will also increase the risk of diseases such as hypertension and stroke; It will also lead to an increase in accidents and violence, which is harmful to personal health and social stability. Alcoholism should be strictly prohibited. In addition, drinking alcohol will increase the risk of some cancers. If the alcohol consumption is as low as possible, it should be controlled below the appropriate * * * *. It is suggested that the alcohol consumption of adult males should not exceed 25g and that of adult females should not exceed 15g. Pregnant women, children and teenagers should avoid drinking alcohol.
Ten, eat fresh and healthy food.
Food stored for too long will cause deterioration and may produce toxic and harmful substances to human body. In addition, food may contain or be mixed with various harmful factors, such as pathogenic microorganisms, parasites and toxic chemicals. Eating fresh and hygienic food is the fundamental measure to prevent food-borne diseases and realize food safety.
Choosing the right food is the first step to ensure the freshness and hygiene of food. Smoked foods and some colored foods may contain harmful ingredients such as benzopyrene or nitrite, so it is not advisable to eat more. Reasonable storage of food can keep fresh and avoid pollution. High temperature heating can kill most microorganisms in food and prolong the storage time; The cold storage temperature is usually 4℃ ~ 8℃, which is only suitable for short-term storage; The frozen storage temperature is as low as-12℃ ~-23℃, which can keep food fresh and is suitable for long-term storage. Cooking process is an important link to ensure food hygiene and safety. Attention should be paid to maintaining good personal hygiene and the cleanliness of food processing environment and utensils to avoid cross-contamination during food cooking. Food curing should pay attention to adding enough salt to avoid high temperature environment. Some animal or plant foods contain natural toxins. In order to avoid accidental poisoning, on the one hand, we need to learn to identify these foods, on the other hand, we need to understand the specific methods of removing toxins from different foods.
Tips for healthy eating
1, chicken * * * contains carcinogens, so you'd better not eat it.
People often think that eating fruit after meals is beneficial. Actually, this is a wrong concept. Eating fruit before meals is good.
Eating fruit in the morning is gold, eating fruit at noon is silver, and eating fruit at night is copper.
Don't add eggs and sugar to drink soybean milk, and don't drink too much.
7, don't eat tomatoes on an empty stomach, it is best to eat after meals.
5. Wake up every morning. Drink a cup of boiled water first, which can prevent gallstones.
6. Don't eat three hours before going to bed. Will be fat.
7. Drink less milk tea. Because it is high in calories and oil, it has no nutritional value. Long-term drinking is prone to diseases such as hypertension and diabetes.
8, freshly baked bread should not be eaten immediately!
9. Stay away from the charging stand. The human body should be away from 30 cm. Never put it by the bed.
10, drink eight glasses of water every day.
1 1. Don't drink two cups of coffee a day. Drinking too much can easily lead to insomnia and stomachache.
Eat less greasy food. Because the blood in the brain takes 57 hours to digest and concentrate on the stomach, it is easy to fall asleep.
13, after 5 pm, eat less big meals. Because the body doesn't need so much energy after five o'clock.
14, ten glasses of water a day, bladder cancer will not come.
15, drink more water during the day and drink less water at night.
16. Plant foods that can make you happy: deep-sea fish, bananas, grapefruit, whole wheat bread, spinach, garlic, melons, low-fat milk, chicken and cherries.
17, don't drink milk on an empty stomach.
18, often eating midnight snack has a bad effect on the stomach, because the stomach can't rest all day.
19, you can only eat four eggs a week. Eating too much is bad for your health.
Top ten healthiest eating habits
1, soak black tea in cold water.
Research by USDA found that black tea contains more antioxidants than vegetables or carrots, which can effectively help you fight wrinkles and cancer. The latest research in Japan shows that people who drink more than two cups of black tea every day are 30% less likely to be infected by influenza virus than those who don't drink it. Making tea with hot water will release more caffeine and tannin than making tea with cold water, which will lead to periodic headaches, insomnia and other symptoms. Making tea with cold water can make beneficial substances slowly dissolve out without being destroyed.
2. Eat some high-fiber food before going to bed.
According to experts, eating low-calorie carbohydrate snacks, such as cereal, half an hour before going to bed helps you sleep. Most people's daily intake of fiber is only half of the body's needs * * * 25-35g * * *, so it is recommended to make it up at the last minute before going to bed.
Some vegetarian dishes should be eaten with meat.
It is not good to eat too much oil, and it is even worse not to eat at all. Experts say that pumpkins and carrots contain a lot of beta-carotene and should not be eaten too lightly. Frying with oil is more conducive to the absorption of nutrients. If you cook porridge with pumpkin, make sure there is oil in other dishes and let them meet in your stomach.
The juice of cold dishes is used for dipping.
Many people like to order large mixed vegetables or fruit and vegetable salads when they go to restaurants, thinking that they can supplement vitamins. In fact, the sauces in these dishes will bring a lot of calories to the originally healthy dishes. It's best to put the prepared sauce in a small bowl and dip it in the cut vegetables, so that all you need is the original 1/6.
5. Wash meat with cold water and vegetables with hot water.
Many people like to soak in hot water for a while before washing meat. As we all know, washing meat with warm water or hot water is not only easy to deteriorate and rot, but also affects the taste of meat. Most importantly, it will accelerate the loss of protein, amino acids and B vitamins in meat. On the contrary, it is better to wash all kinds of fruits and vegetables with warm water. Experts pointed out that warm water is easier to remove pesticide residues on the surface of fruits and vegetables than cold water.
6. Drink two glasses of water before each meal.
Weight control is a "protracted war" for most people. Not long ago, researchers found that drinking two small glasses of water before meals can reduce hunger and food intake, which is more obvious than dieting to lose weight. Brenda of Virginia Tech, USA. David said, "Drinking water is the simplest and cheapest way to control your weight." People who drink water before meals can consume nearly 300 fewer calories a day. Professor Mike Lynn, an obesity expert at the University of Glasgow in the United States, also pointed out that in addition to drinking water, eating fruits, vegetables and porridge before meals also contains less calories, which helps to improve satiety.
7. Take multivitamins after meals
Experts say that careful diet in life will lose a lot of B vitamins; Excessive soaking of vegetables will soak a lot of water-soluble vitamins; Foods stored for too long, or cooking methods such as frying and baking may reduce the vitamin content. Taking multivitamins at this time is like taking "insurance", and it is best to eat after meals. Water-soluble vitamins such as folic acid, vitamin B, vitamin C, etc. If eaten on an empty stomach before meals, it will soon enter the small intestine through the stomach and be absorbed, and will be excreted through urine before being fully utilized by the human body. Fat-soluble vitamins such as vitamins A, D, E and K must be dissolved in fatty foods to be absorbed. If you take it on an empty stomach, most of it cannot be absorbed.
8. Eat raw onions to prevent heart disease
Many people carefully pick out onions when eating vegetables, which is a big mistake. Dr. Kedo Gerweizhi, a professor of cardiology at Harvard Medical School in the United States, pointed out that onions contain a lot of flavonoids that protect the heart. Eating half of them raw or drinking the same amount of onion juice every day can increase the "good cholesterol" of heart patients by about 30%. Especially when eating unhealthy food like barbecue, the onions in it are like your "life-saving grass". Experts pointed out that onions are really good for people with high blood pressure, hyperlipidemia and cardiovascular and cerebrovascular diseases, and raw and cold foods have the best effect.
9, dark fruit anti-aging
If you can't make up your mind about buying fruit, choose a dark one. Compared with light-colored fruits, dark-colored fruits contain more antioxidants, vitamins, selenium, iron, calcium, zinc and other substances, which have anti-cancer, anti-cancer and anti-aging effects.
10, it's better to eat early than late.
Experts say that the peak of calcium excretion is 4-5 hours after meals. Eating dinner too late not only affects sleep and accumulates calories, but also easily causes urinary calculi. The best time for dinner for the elderly is 6: 00 or 7: 00 p.m., and do not eat or eat less supper.