Remember how many days you haven't eaten at home? I'm in a hurry to go to work in the morning, so I'll buy a pancake and solve it as I walk. If you work overtime at noon, you can only eat lunch or fast food. I don't think it's too much trouble to cook at home on weekends, so I ordered takeout. All you have to do is fill your stomach.

Nutrition trap: White-collar office workers eat take-away fast food for a long time, with little activity, which obviously has "three highs and three lows", that is, high energy, high protein, high fat, low minerals, low vitamins and low fiber, which easily leads to obesity, hyperlipidemia and gastroenteritis.

Nutritional supplement list: it is best not to eat takeout more than twice a week. Pay attention to the nutritional collocation of working meals and replace single dishes with light set meals. Eat more fruits rich in vitamin C such as oranges after meals.

You can eat more protein and foods with high choline content such as meat, fish, eggs and bean products, which will help you keep your mind sharp. Considering the unreasonable diet structure, it is necessary for fast food families to take 1 compound nutritional supplements containing various minerals and vitamins every day.

Recommended dishes: moo Shu pork, steamed fish, stir-fried oil wheat vegetables.

Fine people: eat more dregs.

In the eyes of this ethnic group, delicacy is a life attitude and quality, and eating carefully is a principle.

Nutrition trap: only eat polished rice and white flour and rice dishes with good color and flavor. Because of over-processing, some nutrients, such as dietary fiber and B vitamins, are lost. In addition, constipation is the most common health problem for dieticians.

Nutritional supplement list: crude fiber food belongs to "residue-rich food", and eating more of this kind of food can eliminate the harm caused by "residue-free food" to human body. Foods containing more crude fiber mainly include millet, corn, cereals, peanuts, fruits, Chinese cabbage, radishes and so on.

Coarse grains account for at least half of the whole day's staple food. Only by adhering to this amount for a long time can we achieve the effect of eating coarse grains. When cooking porridge, add a handful of millet or cut a few sweet potatoes into the rice. When cooking, add some black rice to make two rice. If you don't want to cook, use Wowotou as the staple food, which is a good way to save time and effort in eating coarse grains.

If you are already constipated, you may wish to drink a cup of yogurt with high probiotic content every day and choose more beans, potatoes and mushrooms. These foods, vegetables and fruits are good sources of dietary fiber, which can make your intestines squirm.

Recommended dish: tortillas.

Vegetarian: Don't forget to supplement calcium. Whether it is to pursue a diet fashion or to lose weight, many people regard vegetarianism as a habit, especially plump women. Whether it is red meat or white meat, chopsticks take a detour when they see meat.

Nutrition trap: Although the eating habits of vegetarians belong to "healthy diet", they are also a kind of "partial eclipse". Refusing to eat meat will lead to insufficient intake of protein in animals. Even if plant proteins such as beans are supplemented, their absorption and utilization rate is far less than that of animal proteins.

Nutritional supplement list: Pay attention to protein's supplement. Vegetarians should arrange five or six kinds of foods containing high protein in their daily diet, such as beans, nuts, seeds, tofu or other bean products, eggs or dairy products.

Don't forget to supplement calcium. Vegetarians should not exclude dairy products such as milk, but should eat dairy products in moderation. In addition, drinking soybean milk and eating soybeans, seaweed and grains can all play an important role in supplementing calcium.