Proper control of food intake is really good for health, especially for people with overnutrition. Let's start with dinner tonight, and eat seven points full every day!

Distribute the proportion of food for one day.

According to the nutrition dietary guidelines of China, the intake ratio of three meals a day should be the principle of "three four three", namely:

Breakfast accounts for 30%

Lunch accounts for 40%

Dinner accounts for 30%

Everyone knows that breakfast is like a king, lunch is like a princess, and dinner is like a beggar, which tells everyone to allocate the proportion of food reasonably.

Dinner should be eaten between 5 pm and 7 pm.

According to the ancients, people usually don't eat after sunset, but considering the life and work schedule of modern people, it is suggested that everyone have dinner between 5 pm and 7 pm and try to keep regular. Even if working overtime can't guarantee that you can eat on time every meal, you'd better eat some healthy snacks, fruits and drink a glass of milk during this time.

Dinner should be "checked for leaks"

Before dinner, think about what you had for breakfast and lunch, and make up all the nutrients you lack today at night. For example, if you don't eat 500 grams of vegetables, you will eat a big plate of vegetables for dinner; If you didn't eat coarse grains for the first two meals, come to a bowl of coarse grain porridge at night; If you don't eat soy products, you should eat tofu at night ... to make up for the lack of food in the first two meals, so that dinner can find a balanced nutrition throughout the day.

Concentrate on eating.

"Watching videos while eating, chatting while eating" is the most influential factor in digestion. Doing other things while eating will distract the attention of eating and affect the secretion of chewing and digestive juice. If the food is chewy, it will inevitably increase the burden on the stomach.

Pay attention to the thickness of dinner.

Many people know that dinner should be light, but light doesn't mean you can't eat meat, but you can't eat too thick juice. Can eat seafood, lean meat, eggs, short muscle fiber, easy to digest. Pay attention to the combination of thickness, eat more vegetables and coarse grains, and eat less fat, thus increasing gastrointestinal peristalsis and helping digestion.

Shut up when you go out to socialize.

When socializing outside, you should grasp your appetite. In foreign countries, more and more people begin to arrange entertainment and dinner at noon and go home for dinner at night, which is not only conducive to maintaining family feelings, but also conducive to health, which is worth promoting.