1. The daily intake of staple food ranges from half a catty to eight liang.

First of all, the staple food (mainly cereals) is suitable for half a catty to eight ounces per day. However, if you have a large amount of activities that day, such as taking part in sports and engaging in manual labor, you can increase it appropriately. The staple food is used to provide energy.

2. drink a glass of water or tea before dinner

You can drink a large glass of water or tea before eating dinner, which can increase satiety and reduce appetite. You can try the Qingxie tea of Tianfang Yicaotang. When taken before meals, it can form a protective film on the gastrointestinal wall to block the absorption of greasy food, which is very beneficial for office people to lose weight.

3. Vegetables and fruits are about 1 kg per day.

Secondly, vegetables and fruits are about 1 kg per day; Meat such as chicken, fish and other animal foods should not exceed 2 Liang a day, even if the fat content in lean meat is not low; Eat soy products 1 two or more per day on average; Milk 1 bag (for breakfast); Eggs 1 piece (can be eaten at breakfast). Eat less pigs, cattle and mutton, and eat more fish, shrimp and chicken (preferably Chai chicken).

4. Eat a variety of vegetables, fruits and potatoes.

Third, eat more vegetables, fruits and potatoes. There are many varieties of vegetables, and the nutrients contained in different varieties are not the same, or even very different. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and common fruits. They are the main or important sources of carotene, vitamin b2, vitamin C, folic acid, minerals, dietary fiber and natural antioxidants.

5. Dietary fiber food can enhance disease resistance.

Some fruits contain less vitamins and trace elements than fresh vegetables, but fruits contain more substances such as glucose, fructose, citric acid, malic acid and pectin than vegetables, so no one can replace them. Potatoes, including potato, sweet potato and cassava, are rich in starch, dietary fiber and various vitamins and minerals. These foods are very important for maintaining cardiovascular health, enhancing disease resistance, reducing children's dry eye and preventing cancer.

6. Yogurt can adjust the ecological environment of intestine.

Fourth, people with indigestion can prepare some yogurt in the office. Yogurt can adjust the ecological environment of intestinal tract and make harmful bacteria difficult to survive. A cup of yogurt every day can effectively improve gastrointestinal function. Women can also prevent breast cancer.

7. prepare some snacks in the office for those who don't eat breakfast

In addition, office workers with unreasonable diet, especially those who don't eat breakfast, can prepare some healthy snacks in the office; Apples, oranges (fruits mainly provide water-soluble vitamins needed by the human body, so it is ok to eat more) and nuts (rich in polyphenols) can reduce the incidence of cholesterol, heart disease and cancer. However, its calories are often relatively high (not too much), dried fish, fish bones (which can provide calcium and fat-soluble vitamins), etc., and some milk powder, oatmeal, black tea and green tea (containing a variety of catechins, with antioxidant function) can also be prepared for easy administration. However, it should be reminded that puffed foods (French fries, potato chips, etc.), instant noodles, coffee, cola, etc. that have eaten less oil are taboo.