First, the heat energy and nutrients obtained by consumers can meet physiological needs.
Second, the proportion of nutrients is required to be appropriate to achieve physiological balance.
Eating is not the purpose of life, but the necessity of life. What to eat and how to eat are very learned. Now I will talk about healthy meals for you.
Reducing or eliminating unhealthy eating habits requires us to try our best to balance our diet.
Lu Qian said that a "balanced diet" is a dietary pattern set according to different ages, physical activities and energy needs. Suggestions on improving nutritional status by balanced diet and moderate exercise are put forward, including six specific suggestions: (1) food is diversified, mainly cereals; Have a balanced diet and a healthy weight; Eat more fruits and vegetables, milk and soybeans; Eat fish, poultry, eggs and lean meat in moderation; Less salt and less oil, controlling sugar and alcohol; Put an end to waste and promote new food.
1. Food is diverse, mainly cereals.
Foods are divided into five categories: sweet potatoes, fruits and vegetables, animal foods, soybeans and nuts, and oils. "The diversity of food is the basic principle of a balanced diet." Lu Qian said that the types and contents of nutrients and beneficial dietary components in different foods are different, and only a diet composed of multiple foods can meet the needs of the human body.
In Lu Qian's view, the daily diet should include grains, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts. There should be more than 12 kinds of food every day.
2. Eat a dynamic balance and have a healthy weight
Regarding the relationship between eating and moving, Lu Qian suggested that, first of all, we should eat regularly and quantitatively to avoid overeating caused by slow response of satiety center and excessive hunger.
Secondly, we advocate separate meals. According to the individual's physiological condition and physical activity, make a standardized diet and record your own food weight and quantity.
Third, eat less than one or two meals. For people who are prone to get fat, limit their food intake appropriately, and it is best to put down chopsticks when they feel that they still owe a few mouthfuls.
Fourth, reduce the intake of high-energy foods. Learn to read the "nutrient composition table" on food labels, understand the energy value of food, and choose less high-energy foods with high fat and high sugar.
"People of all ages should exercise every day and keep a healthy weight." Increase the chances of walking, cycling and climbing stairs; Increase outdoor activities; Take more walks, walk the dog, go shopping, play ball and kick shuttlecock.
3. Eat more vegetables, milk and soybeans.
Vegetables and fruits are important components of a balanced diet. Milk is rich in calcium and soybeans are rich in high-quality protein. "We should try to have vegetables in our diet and ensure that we consume 300-500 grams of vegetables every day." Lu Qian said, "Eat fruit every day, and ensure that you consume 200-350g of fresh fruit every day. Fruit juice cannot replace fresh fruit. "
4. Eat fish, eggs and lean meat in moderation.
Eat 280-525g of fish, 280-525g of meat of livestock and poultry and 280-350g of eggs every week, with an average daily intake of120-200g. "Give priority to fish and poultry, don't discard the yolk when eating eggs, and eat less fat, smoked and pickled meat products."
5. Less salt and less oil, sugar control and alcohol restriction.
We should cultivate light eating habits and eat less high-salt and fried foods. Adults eat no more than 6 grams of salt and no more than 25-30 grams of edible oil every day. The intake of sugar should not exceed 50 grams per day, and it is best to control it below 25 grams. The daily intake of trans fatty acids should not exceed 2g. Drink plenty of water, adults drink 7-8 cups a day (1500- 1700 ml), and advocate drinking boiled water and tea; Do not drink or drink less sugary drinks.
The formation of lifestyle is not achieved overnight, and the change of unhealthy lifestyle also requires determination and perseverance. First of all, we should have health awareness, and then actively seek correct nutrition knowledge and practice hard. Only by starting from dribs and drabs and eating a balanced diet can we eat a healthy life.