If you want to be healthy, look carefully. It's only good for you, not bad!

Good state includes choice and action. The choices you make every day and the actions you take according to these choices can develop a healthier lifestyle. Making positive choices in body shape, stress, work, interpersonal relationship, medicine and nutrition, and taking corresponding actions will help to gain a sense of accomplishment and a good feeling.

These choices will also bring other benefits. Maintaining a healthy lifestyle for life can reduce the impact of chronic medical diseases, enhance vitality, enhance self-esteem and self-confidence, and reduce the risk of symptom deterioration or recurrence.

Health problems related to poor diet

Bad eating habits can lead to serious health problems, because they are high in fat, salt and sugar, but low in cellulose and essential nutrients. Even though most people can eat a healthy diet, people still tend to choose a bad diet. Bad eating habits, coupled with lack of exercise and high stress, lead to these health problems, such as obesity, coronary heart disease, hypertension and diabetes.

Choosing a healthy diet: a dietary guide

Dietary guidelines are formulated to help people choose diets to meet nutritional needs, promote health, support an active life and reduce the risk of chronic diseases. The purpose of these guides is to provide simple and effective advice for those who want to maintain a healthy lifestyle.

Guide 1: eat a variety of foods.

Diversified foods contain balanced nutrients, and eating them every day can ensure comprehensive nutrition. To stay healthy, you must supplement more than 40 kinds of nutrients, and a single food cannot provide all the nutrients you need. The food guidance pyramid shown here shows the recommended balance values between different food categories, which helps to establish a healthy diet every day.

Guide 2: Keep a balance between diet and exercise-maintain or improve your weight.

Sometimes, people don't make wise decisions when they are worried about the calories in food. Calorie is a unit to measure calories in food. If the food you eat contains more calories than your body needs, the extra calories will be converted into fat. To lose weight, calorie consumption must be greater than intake. Physical exercise is the only way to burn calories.

Guide 3: Choose a diet rich in fruits, vegetables and grains.

Fruits, vegetables and grains are rich in vitamins and minerals and contain almost no fat, so they are good choices. Please note that these foods form the basis of the food guidance pyramid and are the main food sources. Adding fruits, vegetables and grains to food has the following advantages.

Reduce the risk of heart disease and stroke

Reduce the risk of cancer

Enhance immunity

Keep slim

bring down the blood pressure

Save money on food (which is usually cheaper than meat and dairy products)

Another advantage of eating this kind of food is to increase the intake of cellulose. There are two types of cellulose-soluble and insoluble. Soluble cellulose swells after absorbing water and forms gel in gastrointestinal tract. This gel can bring satiety and help reduce food intake. Insoluble cellulose exists in grains, breads, fruits and vegetables, and is sometimes called coarse grains because it increases the volume of food. A high-fiber diet has the following benefits:

Helps relieve constipation (one of the common side effects of some drugs you take)

Providing satiety helps to reduce food intake.

Reduce blood cholesterol level

Reduce the risk of gastrointestinal dysfunction and colon cancer

Guide 4: Choose a diet low in fat, saturated fat and cholesterol.

Some fat in the diet is necessary for health. Fat provides energy and helps the body make use of vitamins A, D, E and K. Eating high-fat foods can lead to heart disease, high blood pressure and cancer. Fat contains twice as many calories as protein and carbohydrates.

Carbohydrate = 4 calories/gram

Protein = 4 calories/gram.

Fat = 9 calories/gram

Saturated fat is solid fat at room temperature, and both animal fat and vegetable fat can be saturated fat. Too much saturated fat in the diet will increase the level of cholesterol in the blood, thus affecting health. Foods with high saturated fat content include bacon, sausage, lard, enema, coconut oil, peanut oil, ham, cream, whole milk, ice cream and cheese.

When it comes to fat in the diet, many people think of cholesterol. Cholesterol comes from animals, so only foods of animal origin contain cholesterol (egg yolk, meat, poultry, high-fat dairy products/cheese, shellfish and pork). Because the human body can produce all the cholesterol it needs, it is best to control the daily intake of cholesterol below 300 mg.

Guide 5: Choose a diet with moderate sugar content

Foods made from monosaccharides or carbohydrates contain most "empty" calories, that is, they provide few vitamins or minerals. Sugar is the most commonly used food additive, but unfamiliar terms such as corn fructose, maltose, glucose, sucrose, fructose, lactose and polydextrose are often used when labeling food. Eating too much sugar can lead to many problems:

If there is no exercise consumption, the excess heat provided by sugar will be converted into fat.

Monosaccharides in the diet can corrode teeth.

A high-sugar diet can mask or aggravate diabetes.

Sugar substitutes must also be used moderately, such as saccharin and aspartame. If you have any questions about the product, please communicate with your doctor.

Guide 6: Choose a diet with moderate salt and sodium content.

Sodium is a mineral contained in salt and naturally exists in some foods. Sodium plays an important role in regulating body fluids and blood pressure. The human body needs 2400 milligrams of sodium every day, which is equivalent to 6 grams of salt, but most people consume more than this level. Foods high in salt and sodium include snacks (French fries, spiced beans, etc. ), enema, bacon, olives, ham, mustard and ketchup. Methods for reducing sodium intake include:

Eat more fruits and vegetables.

Use herbs and salt-free condiments

Avoid pickling and packaging food.

Sprinkle a little salt on the dish.

Guide 7: Avoid drinking alcohol.

Alcohol has a high calorie and almost no nutrition. In addition, drinking alcohol can lead to high blood pressure, liver and brain damage and increase the risk of heart disease.

Patients with schizophrenia must be especially careful about drinking alcohol, because alcohol will interact with drugs for schizophrenia. The interaction between alcohol and psychotropic drugs can aggravate some side effects, such as drowsiness and sedation, and also aggravate some symptoms of schizophrenia, such as hallucinations, delusions and social isolation. It's best to avoid drinking alcohol altogether.

The role of water in good nutrition

The importance of water in diet cannot be underestimated. A healthy lifestyle includes exercise, a high-fiber diet and plenty of water. Experts suggest drinking 8 glasses of water every day. If you often take part in exercise, it is recommended to drink 9- 13 cups. The body needs water to perform the following functions:

Digest food and dissolve nutrients in order to be absorbed by the digestive system.

Discharge waste from the body

Information is transmitted between cells so that muscles can contract, eyes can see and brains can think.

regulate the body temperature

Lubricate moving organs (such as joints)

Deal with weight problems

Being overweight is bad for your health, and it will also increase the burden on your heart, bones and joints, because your body needs to spend more energy to support the overweight parts. Although many people want to lose weight through diet pills or dieting, these methods are not good for their health and the effect is not lasting. The most effective and lasting way to control weight is to maintain a balanced diet and exercise.

Here are some quick ways to determine whether your weight is healthy:

Female:

The first five feet are100lb. In the future, every increase of 1 inch will increase by 5 kg. For example, if you are 5 feet 4 inches tall, your ideal weight is 120 pounds. If you are big, you can increase 10%, that is,132kg. If you are very small, you can reduce 10%, which is 108 kg.

Male:

The first five feet are 106 pound. After every increase of 1 inch, it will increase by 6 kg. For example, if the height is 5 feet 1 1 inch, the ideal weight is 172 pounds. If the size is large, 10% can be increased, and if the size is small, 10% can be reduced.

Ways to improve eating habits

Here are some suggestions to help improve eating habits:

Clean the food cupboard at home and make up your mind to drive these foods away from the kitchen and stay away from the new healthy lifestyle.

Avoid eating between meals. This will increase unnecessary extra calories and slow down the digestion process.

If you eat snacks, choose low-calorie and high-fiber foods such as carrots, celery and popcorn.

Chew well while eating.

Avoid fast food. If you have to eat in a fast food restaurant, a salad is enough. Don't order hamburgers and French fries.

Arrange to cook healthy food with friends. You can help each other, choose the right food and enjoy cooking together.

Control hunger

Some drugs for schizophrenia will increase appetite, but there are ways to control hunger and appetite. Here are some useful tips:

Go for a walk when you feel hungry.

Have a glass of water or other sugar-free drinks.

Eat a piece of rice cake or half a bowl of lettuce.

Chew sugar-free gum or eat sugar-free mints.

Distinguish between "oral hunger" (eating to relieve boredom, tension, anger, depression or stress) and "stomach hunger" (eating to meet physical needs)

Tips for eating moderately on a limited budget

In general, it is more economical to reduce the proportion of meat, dairy products, packaged food or pickled food and fast food in the diet. For people with limited or fixed income, controlling the budget is particularly important. Here are some tips for controlling the budget:

Fresh fruits and vegetables are bought in bazaars, where there is generally wholesale, and the price will be more reasonable.

Some foods can be bought in large packages, and supermarkets often sell discounted "family-packed" foods, but before buying, make sure you can finish them before the shelf life.

Store food reasonably. Food should be stored in a sealed container or refrigerator to prevent deterioration, moisture or moths.

Buy the goods ordered by the mall. Ordered goods or non-branded goods are cheaper than branded goods, and the quality is the same as branded goods.

Pay attention to unit price. Some grocery stores mark the price on the edge of food. For example, 10 ounce of cereal is sold in 3.6 yuan at a unit price of 0.36 yuan per ounce, which can be used to compare the costs of two similar products with different packages. Generally, large packages are cheaper than small packages, but this is not entirely the case. Note that the unit price is very important.

Use discount coupons. Some stores can offer 50% discount coupons, which can save 0.5 yuan at most. When buying, please pay attention to compare the prices of the goods ordered to ensure the best deal. Eat with friends. Eating with friends with tight budget control can share the cost and save everyone's money. Another advantage is that the responsibility of cooking can also be shared with each other, which seems to reduce the burden and is also very fun. Eating together can avoid isolation, and friends can become members of their own aid groups, which helps to maintain healthier eating habits and lifestyles.