First of all, we must develop the habit of eating regularly; secondly, we must pay attention to the combination of meat and vegetables in our diet; thirdly, we must pay attention to eating a good and full breakfast, as the energy absorbed by breakfast is for morning activities; finally, diet and Exercise is combined

Eat well in the morning, eat well at noon, and eat less at night. What you eat should not be very greasy, but eat nutritious foods,

on time and in good quality. , Eat according to the meal schedule, eat more vegetarian vegetables, fruits and high-protein foods, and eat less fried foods with high fat content.

If you want to be in good health, you cannot do without "three more and four less":

Exercise more; eat more fruits and vegetables; eat more fish

Eat less salt; Eat less fat; eat less sugar.

Eat more foods that are good for your body

Food color spectrum red, yellow, green, white and black In today’s increasingly stressful life, what is a healthy lifestyle? With reference to foreign experience and Chinese characteristics, the four cornerstones of health can be summarized as follows: two sentences for a reasonable diet: one, two, three, four, five, red, yellow, green, white, and black. "One" refers to drinking a bag of milk every day, which can effectively improve the generally low dietary calcium intake in my country. "Two" refers to the daily intake of 250-350 grams of carbohydrates, which is equivalent to 6-8 taels of staple food. "Three" refers to eating 3 servings of high-protein foods every day. "Four" refers to four sentences: thick and thin; neither sweet nor salty; three, four, five meals (referring to small and frequent meals); seven to eight minutes full. "Five" refers to the daily intake of 500 grams of vegetables and fruits, which is crucial for preventing high blood pressure and tumors. "Red" means that you can drink a small amount of 50-100 ml of red wine every day. Eat 1 to 2 tomatoes every day. "Yellow" refers to yellow vegetables, such as carrots, sweet potatoes, pumpkins, etc., which can enhance immunity for both children and adults. "Green" refers to green tea and dark green vegetables. It has anti-infection and anti-tumor effects. "White" refers to oat flour or oatmeal. Eating oats has a more significant effect on diabetic patients. "Black" refers to black fungus, which helps prevent thrombosis.

I have a balanced nutrition, eat more fruits and vegetables with bright colors (such as black, purple, etc.), and choose foods suitable for me according to different physical constitutions, but generally speaking, eat less. Fire greasy things, maintain a low-sodium diet, and develop good eating habits

Twenty years ago, the United States Department of Agriculture began to establish a daily food pyramid based on the "Dietary Guidelines for Americans." Now at the beginning of the year, a new version of the food pyramid has been launched, correcting some omissions in the past. It is reported that better advice has been put forward on the issue of what to eat. The healthy eating pyramid is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They also affect what and how people eat, and how the food they eat affects their health. Looking up from the base of the healthy eating pyramid, these include: Whole grain foods (in most meals) The body needs carbohydrates for energy, and the best sources of carbohydrates are whole grains, such as oatmeal, thick bread, and brown rice. (aka brown rice). They contain bran and germ, as well as energy-rich starch. The human body takes longer to digest whole wheat than direct carbohydrates such as white bread, which will keep the body's blood sugar and insulin at a reasonable level and drop very quickly. Very good control of blood sugar and insulin levels can reduce the body's hunger and prevent the occurrence of type 2 diabetes. vegetable oil. The average American gets 1/3 of their daily calories from fat, so it makes sense to put them in the lower part of the pyramid. Note that what is specifically specified here is vegetable oil, not all types of fats. Healthy unsaturated fats come from olive, soybean, corn, sunflower, peanut and other vegetable oils, as well as fatty fish such as salmon. These healthy fats not only improve body cholesterol levels, but can also effectively prevent potential sudden cardiac death and myocardial infarction. Vegetables (lots of them) and fruits (2 to 3 times a day). Can eating more vegetables and fruits effectively prevent the occurrence of heart disease and angina pectoris; prevent various cancers; lower blood pressure; alleviate intestinal diseases called diverticulitis; prevent and treat cataracts and glaucoma, for people over 65 years old. Said that these two eye diseases are the main causes of blindness in the elderly. Fish, poultry, eggs (0 to 2 times daily). This is the main source of protein. Numerous studies show that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat and are also very good sources of protein. Eggs are a food that has been demonized for a long time because of their relatively high cholesterol content. In fact, eggs are a very good breakfast. They are much better than fried sweet donuts or refined dough bagels. Nuts and shelled beans (1 to 3 times daily). Nuts and shell beans are the most suitable source of vegetable protein, vegetable fiber, vitamins and minerals. Shelled beans include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fats, such as almonds, walnuts, pecans, peanuts, hazelnuts, pine nuts, etc. Can this food be directly labeled as good for the heart? Dairy products and calcium (1 to 2 times daily). To prevent and treat osteoporosis, you need to take in calcium, vitamin D, etc. Dairy products are the traditional source of calcium for Americans. In addition to foods containing saturated fats like milk and cheese, there are other healthy ways to get calcium.

For example, three cups of whole milk is equivalent to the saturated fat in thirteen strips of cooked bacon. If you like dairy, stick to fat-free or low-fat options. If you don't like dairy products, calcium substitute foods are a guarantee to ensure the daily calcium requirement of the human body. Red meat and butter (use with caution): These foods are placed high on the healthy eating pyramid because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, trying fish or chicken a few times a week may improve your cholesterol levels. Likewise, you can switch from butter to olive oil. Rice, white bread, potatoes, pasta, desserts (use with caution): Why are these all-American staples placed at the top of the healthy eating pyramid? Because they can cause a rapid increase in blood sugar in the body, leading to weight gain and the occurrence of diabetes, heart disease and other chronic diseases. Whole-grain carbohydrates stabilize blood sugar, or at least increase it slowly without exceeding the body's normal levels, allowing the body to handle excess blood sugar. Multivitamins: Daily multivitamins and multimineral supplements are the nutritional backup for the human body. The food we eat every day sometimes does not provide all the nutrients our body needs every day. At this time, multivitamins can fill the nutritional gap for even the most cautious eaters. Please choose genuine multivitamins. Alcohol (moderate amount): Drinking a little alcohol every day can reduce the risk of heart disease. Moderation is very important. Alcohol is a double-edged sword, with both harm and benefits. For men, the balance point is to drink 1 to 2 cups a day, which does not mean draft beer. For women, one cup a day is enough. The Healthy Diet Pyramid summarizes the best dietary information today. It is not a castle in the air or static. With the development of the times and the deepening and diversification of research, the Healthy Diet Pyramid will keep pace with the times and reflect the latest and most important research results. The Ten Most Suitable Diet Combinations We should pay attention to the combination at the table. Can the correct combination help us get more nutrients? Wrong combination will not only cause the food to lose nutrients, but may even harm the body. Fish + Tofu Function: Delicious, calcium supplement, can prevent various bone diseases, such as rickets, osteoporosis, etc. in children. Principle: Tofu contains a lot of calcium. If eaten alone, its absorption rate is somewhat low. However, eating it with fish rich in vitamin D can have a better effect on the absorption and utilization of calcium. Pork liver + spinach Function: Prevent and treat anemia. Principle: Pork liver is rich in folic acid, vitamin B12, iron and other hematopoietic raw materials. Spinach also contains a lot of folic acid and iron. Eating two foods at the same time, one meat and one vegetarian, complement each other. Mutton + Ginger Function: A good winter supplement for tonic, which can treat cold pain in the lower back, rheumatism and pain in the limbs, etc. Principle: Mutton can replenish qi and blood and warm kidney yang, while ginger can relieve pain and remove rheumatism. Eaten at the same time, ginger can not only remove the smell of fishy mutton, but also help mutton warm yang and dispel cold. Chicken + Chestnuts Function: Enriching blood and nourishing the body, suitable for people with anemia. Principle: Chicken is a product for hematopoiesis and healing, while chestnuts focus on strengthening the spleen. Roast chicken with chestnuts is not only delicious, but also has a stronger hematopoietic function. The effect of roasting chestnuts with old hens is even better. Duck meat + yam Function: Nourish yin and nourish the lungs, suitable for those with weak constitution. Principle: Duck meat nourishes yin, relieves heat and relieves cough. The yin-tonifying effect of yam is stronger. When eaten with duck meat, it can eliminate greasiness. At the same time, it can nourish the lungs very well. Lean meat + garlic Effect: Promote blood circulation, eliminate physical fatigue, and enhance physical fitness. Principle: Lean meat contains vitamin B1. Combined with allicin in garlic, it can not only enhance the precipitation of vitamin B1 and prolong the residence time of vitamin B1 in the human body, but also promote blood circulation, eliminate physical fatigue and strengthen the body as soon as possible. constitution. Egg + lily Function: Nourishes yin and moisturizes dryness, clears the heart and calms the mind. Principle: Lily can clear away phlegm and fire and replenish deficiency and damage, while egg yolk can remove troublesome heat and replenish yin and blood. Can the same food be used to clear the heart and replenish yin better? Sesame + kelp Effect: beauty, anti-aging. Principle: Sesame seeds can improve blood circulation, promote metabolism, and lower cholesterol. Kelp is rich in iodine and calcium, which can purify the blood and promote the synthesis of thyroid hormone. If eaten together, the beauty and anti-aging effects will be better. Tofu + radish Function: Good for digestion. Principle: Tofu is rich in plant protein. If people with weak spleen and stomach eat too much, it will cause indigestion. Radish has a very strong ability to aid digestion. Cooking it with tofu can absorb a large amount of nutrients. Red wine + peanuts Effect: Good for the heart Principle: Red wine contains aspirin, and peanuts contain the beneficial compound sorbitol. Eating both together can prevent thrombosis and ensure smooth cardiovascular flow.

1. Eat vegetables as raw as possible, such as red tomatoes, radish, Chinese cabbage, cucumber, green pepper, cauliflower, etc., which are very delicious when eaten raw because the original flavor of the vegetables can be tasted. If the heating time is as short as possible and the temperature is as low as possible.

2. Eat the skins of sweet potatoes, potatoes, bananas, and even watermelon rinds. Eat complete foods.

3. Eat only raw vegetables and fruits for breakfast.

4. Try to eat as little dinner as possible and never eat late night snacks.

5. Do not eat food below room temperature, such as food just taken out of the refrigerator, as well as cold drinks such as ice water, ice cream, and ice cream.

6. Do not use microwave ovens to heat food. Microwave-heated food will make you feel full but have no energy.

7. Eat fruits half an hour after a meal or 3 hours after a meal. Do not eat fruit immediately after a meal, as it is wasteful and can cause indigestion.

8. Eat without talking, chew slowly, eat with concentration, eat with joy and gratitude, maintain a positive and kind attitude, and always want to help and benefit others. Protecting the environment and reducing electromagnetic radiation and industrial pollutants also protects our food.

Don’t eat spicy food

Eat a reasonable mix of thick and thin grains, as well as meat, vegetables and fruits. The sweet, sour, bitter, spicy, warm and cool foods should also be balanced. To use, you can’t just eat the same food, you also need to eat it regularly and don’t eat too much.

Eat more green vegetables, less pork, preferably beef, fish, and shrimp, and exercise after dinner in the evening