1, seven days a week, the dinner menu must be colorful, and each dinner needs two vegetarian dishes, 1 vegetarian dishes, 1 soup, 1 bowl of rice;

2. Eat a small amount of wine every day, generally below 50 ml;

3, the daily intake of oil is generally not more than 25 grams, that is, within half a second;

4, healthy catering advocates drinking tea, but tea should not be too strong, because strong tea contains a lot of caffeine;

5, do not advocate eating too spicy, but green peppers can be eaten because they are rich in vitamin C and good nutrients;

6. Use less condiments in catering. It is recommended to eat more natural foods instead of pursuing taste. At the same time, there should not be too much salt in the catering.

7. Don't drink water immediately after every meal. Drinking water after half an hour is good for your health.

Food unfit for dinner.

1, sweet potato, corn, peas and other gas-producing foods will produce more gas during digestion. When sleeping, undigested gas will cause abdominal distension and hinder normal sleep.

2. Spicy food such as pepper, garlic and onion. A few days ago, an Australian study showed that after eating spicy food, the body temperature will rise in the first cycle of sleep, which will lead to a decline in sleep quality. It can also cause heartburn and indigestion in the stomach and affect sleep.

3. Too greasy food such as pork. Because greasy food will increase the workload of the stomach, liver, gallbladder and pancreas during digestion, stimulate the nerve center, keep it working, and lead to insomnia.

4. Broth. When eating, it is not necessarily a good thing to treat yourself with a pot of steaming chicken soup and ribs soup. Broth is greasy and high in calories, and it is the easiest to get fat. Not suitable for eating at night. It is best to eat it in the morning or at noon. At this time, you might as well choose some mushroom soup.

5, coffee, strong tea, cola and other foods that excite the brain. Especially some people who are particularly sensitive to caffeine may be excited for a longer time. In addition, caffeine also has diuretic effect. Drinking too much coffee can easily make people urinate more and interfere with sleep.

6. wine. Although alcohol can make people fall asleep quickly, it keeps them in a shallow sleep period and it is difficult to enter a deep sleep period. Therefore, even after a long sleep, drinkers will still feel tired after waking up.