A healthy diet is also called a balanced diet. A healthy diet refers to a complete variety, sufficient quantity and appropriate proportion of nutrients contained in a diet, which is balanced with the needs of the human body and will not lead to excessive calorie intake. The purpose of healthy diet is to promote the normal development of human body, ensure the normal activities of various tissues, organs and functions, improve the resistance of human body to diseases, and then improve work efficiency and prolong life.
Healthy dietary standards:
1. Contain proper energy and nutrients to prevent malnutrition and overnutrition
2. Contain balanced proportions of carbohydrates, fats, protein and other nutrients, thus reducing the incidence of chronic diseases
3. Foods with wide sources, low prices and good taste.
The concept of healthy diet should include: reasonable diet, moderate exercise, quitting smoking and limiting alcohol, and psychological balance.
1. A reasonable diet means eating three meals a day on time, not overeating, and reasonably matching staple food, vegetables and fruits. Not too much pursuit of spicy food.
2. Moderate exercise means don't sit still for a long time and watch less mobile phones and computers. Set aside some time for walking and doing exercise every day. Ensure a young mind.
3. Quitting smoking and limiting alcohol means that you don't smoke at all. If you want to drink alcohol, you can drink a little, and one or two ounces a day is appropriate. Wine is better than white wine.
4. Psychological balance means that no matter what happens, it makes you angry or sad, or happy or excited. Don't get too excited, but treat it calmly.
A reasonable dietary structure is very important for human health. A reasonable dietary structure can ensure health and prevent the occurrence of various diseases. Therefore, a reasonable dietary structure is very important. It is best to eat less and eat more meals. The diet is best to be light and rich in protein, collagen and vitamins. You must actively supplement protein and vitamins every day, and eat a bean product and milk every day. Eggs, vegetables and fruits, only a balanced diet can ensure that the body has enough nutrition, so as not to avoid adverse reactions. It is necessary to develop the habit of eating on time, not being picky about food and not being partial to food.
1. Help to lose weight
Being overweight will increase the risk of chronic diseases. If a person is overweight or obese, they have a higher risk of the following diseases:
heart disease
non-insulin-dependent diabetes
poor bone density
some cancers
vegetables and fruits and dietary fiber needed by the human body in a healthy diet.
The calorie content of vegetables and fruits is lower than that of most processed foods. People who want to lose weight should reduce their calorie intake below the level they need every day.
fiber is an element in a healthy diet, which is especially important for weight control. Plant food contains a lot of dietary fiber, which helps people keep full for a long time, thus regulating hunger.
The researchers found that a protein diet rich in fiber and lean meat can reduce weight, regardless of high calories.
2. Reduce the risk of cancer
An unhealthy diet can lead to obesity, which may increase a person's risk of cancer. Body mass within a healthy range can reduce this risk.
Similarly, in 214, the American Society of Clinical Oncology reported that obesity may worsen the condition of cancer patients. However, eating healthy meals can help prevent cancer.
In another study in 214, researchers found that eating fruits regularly can reduce the risk of developing digestive tract cancer. They also found that people who regularly eat vegetables, fruits and fiber are much less likely to develop rectal cancer, while a diet rich in fiber will reduce the risk of liver cancer.
3. Diabetes management
Eating a healthy diet can help diabetics:
Losing weight (if necessary)
Managing blood sugar level
Keeping blood pressure and cholesterol within the target range
Preventing or delaying diabetic complications
For diabetics, it is very important to restrict their eating foods containing sugar and salt. It is best to avoid fried foods with high saturated and trans fat content.
4. Heart health and stroke prevention
According to data released in 217, as many as 92.1 million people in the United States suffer from at least one cardiovascular disease. These conditions mainly involve the heart or blood vessels.
According to the Canadian Heart and Stroke Foundation, up to 8% of premature heart disease and stroke can be prevented by lifestyle changes, such as increasing physical exercise and reasonable healthy diet.
For a long time, the medical community has recognized the relationship between trans fats and heart-related diseases (such as coronary heart disease).
If a person removes trans fats from his diet, it will lower their LDL cholesterol level. This cholesterol can cause plaque to accumulate in arteries, thus increasing the risk of heart attack and stroke.