a fruit.

Eat at least one fresh fruit rich in vitamins every day, and you will get obvious skin beautifying effect after years of persistence.

two dishes of vegetables.

You should eat two plates of various vegetables every day, one of which is fresh in season and dark green. It is best to eat some green onions, tomatoes, cold celery, radishes, etc., to avoid destroying vitamins when heating, and keep the actual intake at about 4 grams.

three spoonfuls of plain oil.

cooking oil is limited to 3 spoonfuls per day, and it is best to eat vegetable oil, which can smooth skin and protect cardiovascular health.

four bowls of coarse rice.

Four bowls of coarse cereals a day can strengthen and beautify the body.

five protein foods.

eat 5 grams of meat every day (preferably lean meat); 5 grams of fish; 2 grams of tofu or bean products; 1 egg; 1 cup of milk or milk powder granules. This method of matching low-fat vegetable protein with non-high-fat animal protein is economical and practical, and animal fat and cholesterol are relatively reduced, which is recognized as a healthy diet.

A light diet is a diet with less oil, less salt, less spicy food and less sugar. Steaming, boiling and cold salad are mainly used to take pictures with less salt and oil. List diet can best reflect the original taste of the real thing and preserve the nutritional components of the real thing to the greatest extent. List diet also needs to pay attention to the intake of protein. It is suggested to eat as much white meat as possible, such as fish, and eat more fruits and vegetables.

a light diet refers to a diet with low oil, low salt, low energy and few seasonings.

The diet with high oil, high salt and high energy is easy to be overweight and obese, which may lead to cardiovascular and cerebrovascular diseases. Therefore, on the premise of ensuring sufficient protein, choosing a light diet is beneficial to health and the prevention of chronic diseases.

1. Sticking to the "rainbow principle" and choosing colorful foods can not only increase appetite, but also contain abundant phytonutrients, which is more conducive to health.

2. Use more cooking methods such as quick stir-frying, steaming, boiling, stewing and stuffy, and use as few frying, frying, barbecue, sauce and smoking as possible.

3. Plant food and animal food should be reasonably matched. Do not eat too much animal food. If you eat animal food, choose poultry and aquatic products with more unsaturated fat. Children should form the habit of drinking milk every day.

4. Use less seasoning to keep the original flavor of the ingredients.