A realistic diet plan is not a prohibition on food desires, but a balance between personal preferences and nutritional health. Six strategies for creating your own meal plan.
The first strategy is to divide commonly eaten foods into different categories, and implement different eating frequencies in different categories. Draw a table and write down the major categories of food you eat every day, including staple foods, meat, eggs, milk, vegetables, fruits, snacks and drinks. ?Then in each category, divide your favorite foods into three categories.
?
?Things with definite health benefits and no dietary risks are placed in the first tier; those with strong dietary risk factors are placed in the third tier; the rest are placed in the third tier. In second gear. The ultimate goal of distinguishing eating scenes is to reduce the frequency of eating. ?The first level of food can be eaten with every meal, the second level of food can be eaten once a day, and the third level of food can be eaten once a week.
The second strategy is to ensure the diversity of food and eat "a rainbow" every day.
?"A rainbow" refers to the color of food. Remember to eat foods of different colors. ?Red tomatoes, orange carrots, pumpkins, yellow corn, green vegetables, blue blueberries, purple cabbage, white cauliflower, black black beans.
?
?Different colors represent foods containing different trace elements and plant compounds. By supplementing the color, the nutritional intake will be more comprehensive. Two preferred colors are dark green and orange. ?Foods of these two colors have a greater probability of providing you with more vitamins and minerals.
The third strategy is to weigh yourself at a fixed time every day, review the test every week, and coordinate calories. If you have a lot of social activities on weekdays and overeat, you can eat less on weekends to balance the total calories for the week.
?If you follow a strict diet plan during the workday, you can also relax on the weekend and enjoy a meal according to your dietary preferences. ?A flexible eating plan is more adaptable and can last longer. An additional benefit of paying attention to your weight is that you may be able to detect pathological changes in your body in time.
?
?For example, hyperthyroidism will significantly increase the body’s energy consumption, digestive tract diseases will reduce the body’s ability to absorb nutrients, and malignant tumors and diabetes will change the body Metabolic, these diseases can cause weight loss in the short term. Edema caused by various reasons can cause weight gain.
The fourth strategy is to estimate your weekly living status, nutrient and calorie intake, and match your needs. Intake
When traveling in the field, the chances of eating fresh vegetables and fruits are likely to be reduced, and the intake of vitamins is not enough. ?During that week, you can temporarily take a multivitamin tablet to address nutritional gaps. Demand
Different working conditions will change an important parameter of demand, which is the heat coefficient. ?The caloric coefficient means the calories a person needs per kilogram of body weight. The caloric coefficient multiplied by your body weight in kilograms is your daily nutritional requirement.
For example, working in the office corresponds to light activity, and the caloric coefficient is 30; waiter work corresponds to moderate activity, and the caloric coefficient is 35; and transportation work corresponds to heavy activity, and the caloric coefficient is 40.
?
If you weigh 60 kilograms, work in an office, and have a caloric coefficient of 30, then multiply 60 by 30, and the calories you need per day are 1,800 calories. But if you suddenly go on a business trip and run outside, you will need more than 1,800 calories.
The fifth strategy is to pay attention to environmental changes and adjust the type of diet.
For example, in spring, the food categories become richer and there are more allergens in them. ?Various tropical fruits will be on the market intensively. People who are allergic to pineapple and mango should avoid them as much as possible. ?And even if you have not been allergic to these fruits before, it is best to be careful not to eat too much at one time.
The sixth strategy is to have regular physical examinations every year and modify your dietary pattern based on the results of the physical examination.
Physical examination is an effective way for us to observe physical changes.
?There are some physical examination indicators that are highly related to diet, such as blood sugar, blood pressure, blood lipids, uric acid, etc.
For example, if you often eat too many carbohydrates, your blood sugar is likely to rise after meals; if you often eat very salty things, your blood pressure is likely to rise. (If abnormal changes in body indicators are found during the physical examination, you should consider not only using medication, but also adjusting your dietary pattern in a targeted manner)
You can adjust your dietary pattern according to the results of your annual physical examination. The pleasure and satisfaction brought by food can, to a certain extent, surpass the health benefits brought by nutrients, and nutritional rules can be broken in the short term. Feelings: These six strategies are very practical and can be used in daily life. Food and health can be taken into consideration. It does not mean that you should not eat foods that sound unhealthy at all, but you must reasonably balance personal preferences and nutritional health. A balance is achieved between the two. Make your own food classification chart, and divide the six major food categories of staple food, meat, eggs, milk, vegetables, fruits, snacks, and beverages into three categories.
Usually, the first food is preferred, followed by the second, and finally the third. In order to satisfy your appetite, you can eat a little bit.