[Abstract] Food can meet various nutritional needs of the body, and a proper amount of protein can be used for growth and development, the repair and renewal of body tissues, and the maintenance of normal physiological functions. If you want to eat beauty from food, you should pay attention to your eating habits. The main points of diet are: reasonable partial eclipse is to charge for health, and what is lacking is to make up for it; Eat less meat and animal fat, eat more plant food and fresh vegetables and fruits, pay attention to the balanced intake of protein, and reduce bad eating habits. Because you are thin, you should make a diet plan according to your own situation.

[Keywords:] Healthy Eating Plan

Health is a state in which the organs and systems of the human body are well developed, the body is strong, the function is normal, the energy is abundant, and the labor efficiency is good. It is usually measured by anthropometry, health examination and various physiological indicators.

Diet should follow the principle that the content of heat energy and various nutrients in food is sufficient, the variety is complete and the proportion is appropriate; There is a balance between the nutrition provided in the diet and the needs of the body. The structure of diet should be reasonable, not only to meet the physiological needs of the body, but also to avoid the imbalance of diet composition and unnecessary burden and metabolic disorder caused by excessive nutrients. The human body needs more than 42 kinds of nutrients, including protein, fat, carbohydrates, vitamins, minerals, essential trace elements and water. A diet that can constitute more than 42 nutrients must be achieved through a variety of food sources.

If you want to have a healthy body, you must have a reasonable diet. A reasonable diet requires a reasonable diet plan. Now I have made a diet plan according to my health.

I'm in the west now, and it's very cold here in winter. So the nutritional feature of my winter diet is to increase calories. Among the three thermogenic nutrients, the intake of protein can be kept at the usual level, and the increase of calories should be mainly ensured by increasing the intake of sugar and fat. Minerals should be maintained at the usual requirement or slightly higher. You can choose foods with high fat content to increase calories. In the supply of vitamins, we should pay special attention to increasing the content of vitamin C. We can eat more vegetables such as radishes, carrots, potatoes and spinach and fruits such as oranges, apples and bananas, and at the same time increase animal livers, lean meat, fresh fish, eggs and beans to ensure the body's demand for vitamins. Different from mutton and dog meat, black food such as black rice, black beans and black sesame seeds is not only nutritious, but also has the highest content among many foods, so it will be one of my diet plans.

Second, my stomach is not very good recently. Corn, lotus seeds and other foods are rich in starch, which is beneficial to gastrointestinal digestion and can also replenish stomach qi. Radish and hawthorn have the effect of smoothing qi, and light tea has the effect of eliminating fat and greasy, so I will drink more corn porridge and lotus seed soup. In terms of meat intake, meatballs and broth are easy to digest, but they can maintain the original nutrition of meat and are very suitable for people with indigestion. They will also be one of my diet plans.

Three, the following is my diet plan and requirements for three meals a day according to my own situation.

1. The basic requirements for breakfast are: appropriate energy, appropriate protein and sufficient carbohydrates. Eat more brain-nourishing foods, such as fish, bean products, lean meat, eggs, milk, fresh vegetables, melons and fruits, and eat less fat and fried foods. At the same time, it is necessary to supplement drinking water and avoid drinking all kinds of fruit juice drinks with high sugar content.