First, we should get into the habit of eating regularly; Secondly, we should pay attention to the combination of meat and vegetables in diet; Third, we should pay attention to eating well and eating enough for breakfast, and the energy intake for breakfast is for morning activities; Finally, diet and exercise are combined.

Eat well in the morning, have a full stomach at noon, eat less at night, eat something not very oily, and eat something nutritious.

Eat according to quality and order on time, eat more vegetables, fruits and high-protein foods, and eat less fried foods with high fat content.

If you want to be healthy, you can't do without:

Exercise more; Eat more fruits and vegetables; Eat more fish

and less salt; Eat less fat; Eat less sugar.

Eat more healthy foods

Eat red, yellow, green, white and black. What is a healthy lifestyle in the increasingly tense modern life? Referring to foreign experience and combining with Chinese characteristics, the four cornerstones of health can be summarized as follows: reasonable diet: one, two, three, four, five, red, yellow, green, white and black. "One" means that drinking a bag of milk every day can effectively improve the general low dietary calcium intake in China. "Two" refers to the daily intake of 251-351 grams of carbohydrates, which is equivalent to 6-8 Liang of staple food. "Three" means eating three servings of high-protein food every day. "Four" refers to four sentences: coarse and fine; Not sweet or salty; Three or four or five meals (referring to a small number of meals); Seven or eight points full. "Five" refers to the daily intake of 511 grams of vegetables and fruits, which is very important for preventing hypertension and tumors. "Red" means that you can drink a small amount of 51-111 ml of red wine every day. Eat 1 to 2 tomatoes a day. "Yellow" refers to yellow vegetables, such as carrots, sweet potatoes and pumpkins, which can enhance immunity for children and adults. "Green" refers to green tea and dark green vegetables. Has anti-infection and anti-tumor effects. "White" refers to oatmeal or oatmeal. Eating oats is more effective for diabetic patients. "Black" refers to auricularia auricula, which helps to prevent thrombosis.

I should have a balanced nutrition, eat more brightly colored fruits and vegetables (such as black and purple), and choose my suitable food according to my different physique. But generally speaking, I should eat less greasy food, maintain a low-sodium diet, and develop a good diet.

Twenty years ago, the US Department of Agriculture began to establish a daily food pyramid according to the dietary guidelines for americans. At the beginning of this year, a new version of the food pyramid was launched, which corrected some omissions in the past. It is reported that better suggestions have been put forward on what to eat. The pyramid of healthy eating is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They will also affect what people eat and how they eat, and how the food people eat affects their health. Looking up from the base of the pyramid of healthy eating, it includes: whole wheat food (in most meals) The human body needs carbohydrates to provide energy, and the most suitable source of carbohydrates is whole wheat, such as oatmeal, coarse bread and brown rice (that is, brown rice). They contain bran and germ, as well as energy-rich starch. It takes longer for the human body to digest whole wheat than to digest direct carbohydrates such as white bread, which will keep the blood sugar and insulin in a reasonable level and will drop very soon. Very good control of blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type II diabetes. Vegetable oil. Americans get 1/3 of their daily calories from fat on average, so it makes sense to put them at the bottom of the pyramid. Note that vegetable oil is specifically indicated here, not all kinds of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish such as salmon. These healthy fats not only improve human cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction. Vegetables (in large quantities) and fruits (2 to 3 times a day). Eating more vegetables and fruits can effectively prevent the occurrence of heart disease and heartburn; Prevent all kinds of cancers; Lowering blood pressure; Relieve intestinal diseases called diverticulitis; Prevention and treatment of cataract and glaucoma, these two eye diseases are the main causes of blindness in the elderly over 65 years old. Fish, poultry and eggs (1 to 2 times a day). This is the main source of protein. A large number of studies have shown that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat, and they are also very good sources of protein. Eggs are food that has been demonized for a long time, because its cholesterol content is relatively high. In fact, eggs are very good breakfast, which is much better than fried sweet bagels or refined flour bagels. Nuts and husked beans (1 to 3 times a day). Nut and cowpea are the most suitable sources of plant protein, plant fiber, vitamins and minerals. Beans with shells include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fat, for example, almonds, walnuts, small walnuts, peanuts, hazelnuts, pine nuts, etc. can directly indicate whether the food is beneficial to the heart. Calcium is used in dairy products (1 to 2 times a day). In order to prevent and treat osteoporosis, calcium and vitamin D are needed, and dairy products are the traditional source of calcium for Americans. Besides foods containing saturated fat such as milk and cheese, there are other healthy ways to get calcium. For example, three cups of whole milk are equivalent to the saturated fat contained in thirteen strips of cooked bacon. If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, substitute calcium food is the guarantee to ensure the daily calcium demand of human body. Red meat and cream (use carefully): These foods are placed at the top of the pyramid of healthy eating because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, try fish or chicken several times a week to improve your cholesterol level. Similarly, you can also switch from cream to olive oil. Rice, white bread, potatoes, spaghetti, and desserts (with caution): Why are these staple foods of all Americans placed at the top of the pyramid of healthy eating? Because they can cause the rapid increase of blood sugar, lead to weight gain, diabetes, heart disease and other chronic diseases. Whole-wheat carbohydrates stabilize human blood sugar, at least increase slowly without exceeding the normal level of human body, so that human body can handle excess blood sugar. Multivitamins: Daily multivitamins and mineral supplements are the nutritional reserves of human body. The food we eat every day sometimes can't provide all the nutrients that the human body needs every day. At this time, can multivitamins fill the nutritional gap for even the most cautious diners? Please choose genuine multivitamins. Alcohol (moderate): Drinking a little wine every day can reduce the risk of heart disease. Moderate amount is very important. Alcohol is a double-edged sword, with both harm and benefit. For men, the balance point is to drink 1 to 2 cups a day, which doesn't mean draft beer cups. For women, one glass a day is enough. The pyramid of healthy diet summarizes the best dietary information today. It is not a castle in the air or a static one. With the development of the times and the deepening and diversification of research, the pyramid of healthy diet will reflect the latest and most important research results with the times. Ten most suitable dietary collocation methods should pay attention to collocation on the table, and whether the correct collocation can make us get more nutrition. Mismatching will not only make food lose nutrition, but even harm the body. Function of fish+tofu: it tastes fresh and supplements calcium, which can prevent various bone diseases, such as rickets and osteoporosis in children. Principle: Tofu contains a lot of calcium. If it is eaten alone, its absorption rate is somewhat low, but when it is eaten with fish rich in vitamin D, it can have a better effect on the absorption and utilization of calcium. Effect of pig liver and spinach: prevention and treatment of anemia. Principle: Pig liver is rich in folic acid, vitamin B12, iron and other hematopoietic raw materials. Spinach also contains a little more folic acid and iron, and they eat two kinds of food together, one meat and one vegetable, which complement each other. Mutton+ginger function: it is a good tonic in winter, which can cure cold pain in the back and rheumatism pain in limbs. Principle: Mutton can tonify qi and blood and warm kidney yang, and ginger has the functions of relieving pain and expelling wind and dampness. When eaten together, ginger can not only get rid of fishy smell, but also help mutton warm the yang and dispel the cold. Chicken+chestnut function: nourishing blood and keeping fit, suitable for people with anemia. Principle: Chicken is the product of hemopoiesis and deficiency treatment, and chestnuts focus on strengthening the spleen. Chestnut roast chicken not only tastes delicious, but also has stronger hematopoietic function, especially the old hen roasted chestnuts. Duck+yam function: nourishing yin and lung, suitable for people with weak constitution. Principle: Duck can tonify yin and relieve fever and cough. Yam has a stronger yin nourishing effect. When eaten with duck meat, it can eliminate greasy food. At the same time, it can supplement lung lean meat and garlic very well: it can promote blood circulation, eliminate physical fatigue and enhance physical fitness. Principle: Lean meat contains vitamin B1, which, combined with allicin in garlic, can not only enhance the precipitation of vitamin B1, prolong the residence time of vitamin B1 in human body, but also promote blood circulation, eliminate physical fatigue and enhance physical fitness as soon as possible. Egg+lily function: nourishing yin and moistening dryness, clearing heart and calming nerves. Principle: Lily can clear phlegm-fire and tonify deficiency, while egg yolk can remove heat and tonify yin and blood. Can eating together better clear heart and tonify yin? Sesame and kelp function: beauty and anti-aging. Principle: Sesame can improve blood circulation, promote metabolism and lower cholesterol. Kelp is rich in iodine and calcium, which can purify blood and promote the synthesis of thyroxine. Eating together is better for beauty and anti-aging. Tofu+radish function: beneficial to digestion. Principle: Tofu is rich in plant protein, and people with weak spleen and stomach will cause indigestion if they eat more. Radish has a very strong digestive ability, and the nutrition of tofu can be absorbed in large quantities when cooked together. Effect of red wine and peanuts: beneficial to the heart principle: red wine contains aspirin, and peanuts contain beneficial compound Pak Lei alcohol. Eating them together can prevent thrombosis and ensure smooth cardiovascular system.

1. Try to eat green vegetables raw, such as carrot, Chinese cabbage, cucumber, green pepper, cauliflower, etc. It is very fragrant when eaten raw, because you can enjoy the original flavor of the vegetables. If the heating time is as short as possible and the temperature is as low as possible.

2. Eat with skin, sweet potatoes, potatoes and bananas, even watermelon skin, and eat whole food.

3. Eat only raw vegetables and fruits for breakfast.

4. Eat as little as possible for dinner, and never eat supper.

5. Don't eat food below room temperature, such as food just taken out of the refrigerator and cold drinks such as ice water, ice cream and ice cream.

6. Don't use the microwave to heat food. The food heated by microwave will make you feel full, but you have no strength.

7. Eat fruit half an hour after meals or three hours after meals. Don't eat fruit immediately after meals, which is wasteful and leads to indigestion.

8. Eat without words, chew slowly, concentrate on eating, eat with pleasure and gratitude, keep a positive and kind mind, and always want to help and benefit others. Protecting the environment and reducing electromagnetic radiation and industrial pollutants will also protect our food.

don't eat spicy food

the coarse and fine grains should be reasonably matched to eat, as should the meat and vegetables and fruits. The food should be used in a poke, whether it is sweet, sour, bitter, hot or cold. You can't just eat the same food, and you should also quantitatively eat too much on time.

Eat more green vegetables and less pork, beef, fish and shrimp are better, and exercise after dinner at night.