1. Maintain good eating habits
Fix three meals in the morning, noon and evening, and try to eat at the following times: breakfast at 6-8 o'clock, lunch at1-13 o'clock, and dinner at 17- 19 o'clock; Wash your hands before and after meals; The intake should be appropriate and don't overeat; Eat fresh ingredients every day. Keep the variety of food, and the intake of oil and salt should be appropriate; Reduce the intake of irritating food; Don't do strenuous exercise after meals. It is not advisable to eat too much before going to bed.
2. Choose and cook food reasonably
In the choice of ingredients, we must buy products provided by standardized enterprises or businesses; When cooking, you must fully heat the food, mainly by boiling, stewing, steaming and stewing for a long time; Don't touch, buy and eat wild animals; Raw fruits and vegetables must be cleaned; Pay attention to food handling in the kitchen, and separate raw and cooked food. 3. Advocate the system of separate meals
According to personal circumstances, one serving per person can not only reduce food waste, but also reduce the spread of diseases. The form of one person serving is also conducive to eating according to the amount, reducing excessive energy intake and achieving the purpose of maintaining energy balance.
4. Enrich the variety of staple food
Cereals and potato food are the staple foods of our people, which provide energy for all life activities and are the basic guarantee against viruses. But the staple food should not be white flour except rice. We can mix a variety of miscellaneous grains in rice flour, such as purple rice, millet, red beans, oats, buckwheat and so on. , which not only increases the ornamental value of staple food, but also improves the nutritional value. Sweet potato, potato, purple potato, taro, yam and other foods can replace some rice flour foods. Using them as substitutes for staple food can not only change the pattern of staple food, but also increase its nutritional value.
5. Choose more dark fruits, vegetables and fruits.
The contents of carotene, riboflavin and vitamin C in dark fruits and vegetables are higher than those in light fruits and vegetables, and there are more active compounds beneficial to health. Fruits, vegetables and fruits with dark pigments are rich in polyphenols, which is an efficient antioxidant with particularly strong anti-free radical ability, which can accelerate our body to remove excess garbage and toxins.
6. Appropriately increase the intake of high-quality protein.
Fish, eggs and milk are preferred, and appropriate amount of beans, bean products and nuts are added. According to your own situation, you can drink 250 ml milk every day, and people who are lactose intolerant can use yogurt instead.
7. Drink plenty of water
Be sure to drink water actively and regularly. It is recommended to drink no less than 1500ml every day. In addition to daily drinking water, you can also replenish water by drinking porridge or soup. Traditional vegetable soup such as tomato and egg soup is also a good choice. If you have the habit of drinking tea, keep it. Sugar-containing beverages are generally high in sugar content and complex in composition, so they are not recommended as a substitute for hydration.