What is the healthiest way to eat three meals a day?

Healthy three meals a day should follow the principle of "eat good breakfast, full lunch, and small dinner".

Breakfast is a vital meal of the day, providing the body with the energy it needs for learning and activity in the morning. So supplement your breakfast with carbohydrates and protein, such as drinking milk or eating a boiled egg. If it is for people with indigestion of milk, soy milk can also be used instead.

At lunch, you can be appropriately rich, eat fatty foods such as fish and meat, and follow the principle of meat and vegetarian matching, and appropriately match some crisp and refreshing vegetables and fruits.

Try to eat some light and easy-to-digest and well-absorbed food at dinner, so as to avoid excessive gastrointestinal function and affect the health of the intestines when sleeping.

1. Have a good breakfast. Some people don't eat breakfast, this is not right, breakfast should not only be eaten, but also eat nutritious, you can eat some staple foods, eggs, milk, soy milk, etc., increase the intake of carbohydrates and proteins, and have energy all morning.

2. Eat a full lunch. In the three meals a day, we should eat more for lunch, and eat more patterns, not only staple foods, but also vegetables and meat, and the proportion of food should account for 40 percent of the three meals, so as to ensure that there is enough nutrition to meet the consumption of the body.

3. Eat less for dinner. Don't eat too much at dinner, because dinner is very close to bedtime, eat less, and eat something that is easy to digest, don't eat too greasy, so as not to increase the burden on the stomach.

4. Supplement fruits. In addition to three meals a day, in the afternoon, between meals, you can also add some fruits, which can increase the intake of vitamins, which is not only conducive to gastrointestinal digestion, but also beauty**.

In general, three meals are very important to us, one meal is indispensable, and we must eat it on time every day.

The healthiest three meals a day need to be regular and balanced, and generally speaking, eat well in the morning, eat enough at noon, and eat less at night. Breakfast must be eaten, and to eat well, you can choose milk with bread and egg ham, soy milk with egg pancakes, five grain porridge with buns, wonton stew, etc. For lunch, you can have a full lunch with stir-fried vegetables or stews with rice or pasta.

Eat small dinners, and don't eat too late, you can eat noodles, porridge with vegetables, dumplings, etc. In addition, pay attention to the ration of three meals a day, do not overeat, and you can be full for eight minutes.

The most important thing for three meals a day is breakfast, the first thing to do in the morning is to drink a glass of warm water, breakfast, not too greasy, you can eat some fruit milk bread or steamed porridge and the like, laxative. At noon, you can eat something like beef, chicken, pork, etc., which is a little more energetic. If you have dinner, you have to eat a little less, you can eat a salad as much as possible to eat low-calorie food, because you will go to bed not long after eating, and then you must eat three meals a day on time, and you can't stop eating because the time is over.

1.Straighten your back when eating. When people eat, their bodies are in a relaxed state, and it is easy to hunch over their chests.

As everyone knows, this can put pressure on the esophagus and stomach, affecting digestion. In addition, eating at a low table, sitting on the sofa and squatting can cause pressure on the abdomen, affect the blood circulation of the digestive tract, and over time can cause stomach problems and affect heart and lung function. The correct eating posture is:

Straighten your back so that your stomach is not under any pressure.

How to eat three meals a day to be healthy?

2.Drink some porridge when you're particularly hungry. People have a particularly strong appetite when they are extremely hungry and want to eat everything they see.

In fact, at this moment, the gastrointestinal digestive function has been impaired, and if you eat and drink too much, it is easy to cause food stagnation. When you are particularly hungry, you should eat a small amount of semi-liquid food, such as congee, noodles or rice noodles, and then slowly resume your normal diet. In particular, do not eat milk, soy milk, yogurt and sweet potatoes when you are particularly hungry, as they may cause digestive problems.

3.Meals are spaced 4-6 hours apart. Too long or too short between meals will affect the human body, too long will cause high hunger, affect labor and work efficiency; The interval is too short, and the digestive organs do not get proper rest, affecting appetite and digestion.

Generally, the time for mixed foods to stay in the stomach is about 4-5 hours, so it is appropriate to wait 4-6 hours between meals.

4.Eat your favorite foods first. There must be dishes on the table that you like and don't like, which one should you eat first at this time?

Pro tip: Eat your favorite foods first, which will make you emotionally satisfied. A happy mood can produce a feeling of fullness more quickly and avoid eating too much.

5.Don't use your brain right after eating. After eating, the blood in the body will concentrate on the digestive organs, and the brain is relatively ischemia.

At this time, using the brain will cause mental tension, memory loss and other problems, and may also increase the incidence of cardiovascular and cerebrovascular diseases. Therefore, be sure to rest for more than half an hour after meals before entering the working state. Listening** and taking a walk are all good choices.

6.Don't talk about things that ruin your fun when you eat. As the saying goes"Eat silently, sleep silently"。

Talking while eating can affect digestion by chewing food less often and reducing saliva production. A recent study in the United States pointed out that discussing complex or disappointing issues during meals can affect people's appetite and digestion, and some simple and pleasant topics can be discussed.

7.Eat hot for breakfast. In the early morning, the nerves and blood vessels in the human body are still in a state of contraction, and if you eat cold food, the digestive system may cramp.

Traditional Chinese medicine believes that you should eat hot food for breakfast to protect stomach qi. It is recommended to choose hot porridge, hot cereal, hot soy milk, etc. for breakfast, and then serve it with dry staple foods such as steamed buns and bread.

8.Drink tea half an hour after eating. It is not advisable to drink tea immediately after meals, otherwise it will dilute the gastric juice and affect the digestion of food.

At the same time, the tannic acid in tea and the protein in food are mixed to produce indigestible coagulant substances, which add a burden to the stomach. Drinking tea half an hour after a meal can promote digestion and absorption, and play a role in sterilization, disinfection and mouth protection.

9.Don't eat cold drinks in the evening. After 7 o'clock in the evening, the body's fluid metabolism decreases, and eating cold food, especially cold drinks, at this time is not easy to eliminate fatigue and will affect sleep.

10.Eat less dessert after a meal. The main meal has been served.

Foreword: Food is the best reason to meet.

There is satisfaction in the taste.

The taste is a story.

There's you and me in the story.

Breakfast: Generally around seven o'clock, how to eat breakfast is more scientific, to achieve five "one":

One egg: an egg, "from head to toe".

One vegetable: A vegetable that relieves stress and prolongs life.

A porridge: a bowl of oatmeal porridge nourishes the stomach and lungs, calms the nerves and helps sleep.

One fruit: a small handful of nuts to improve the quality of breakfast and improve the calorie ratio.

1. Milk: A glass of milk, supplemented with calcium and vitamins, to ensure protein intake.

Lunch: Around 12 o'clock, a healthy lunch should be based on grains. Mix plenty of vegetables, melons and fruits, moderate amounts of meat, eggs and fish, and reduce oil, salt and sugar.

It is advisable to eat foods such as protein (protein supplement products, protein supplement information) and meat, fish, commercial eggs and soy products that are high in cholesterol and cholesterol. Because the high-quality and high-protein in this type of food can increase the tyrosine in the blood, keep the mind sharp, and play an important role in understanding and memory function.

Eat more foods with low fat content such as lean meat, fresh fruit or fruit juice, and ensure that there is a certain amount of milk, soy milk and eggs and other high-quality protein intake, which can make people respond flexibly and think quickly.

If you are a white-collar worker with less labor, you can choose some simple blanched stem vegetables, a little white beans, and some seafood plants as the standard for lunch.

Dinner: Around five to six o'clock, the variety of dinner should be rich, eat a few 7 minutes full and can move 2 fists of vegetables Dark green river ribbon leaves are the best;

1 fist staple food: it is best to achieve half of coarse grains and half of fine grains with 1 fist of protein: it is best to give priority to high-quality proteinWhite meat, whole meat and aquatic eggs, heavy.

For people in different regions, the daily diet is definitely different, so the south and the north are not the same as the three meals a day, even in the same place, different families, have their own eating habits, so what to eat three meals a day? This question is more individual. I would like to take advantage of the topic to talk about our sales industry, what to eat for three meals a day, in addition to breakfast is on time, this is also in the breakfast time of the express hotel.

The other two meals are irregular.

Sometimes porridge with meat, a cup of soy milk; Noon is the staple food, of course, all kinds of meat, vegetables and fruits, different dishes every day, to eat enough; Dinner should also have meat, vegetables and fruits, the amount of food can not be too full, the eight achievements are OK, and there are conditions to make a beautiful soup, then it is perfect. Yantai, Shandong! Morning fritters with soy milk!

Bread omelette, ham sausage! Milk! Pie!

Occasionally make your own hand-rolled dough! Steamed buns at noon! Bun!

Hand-rolled dough! The dish is Gra! Water chestnut!

Crab! Climb shrimp! Prawns!

Haihong! Oysters! Conch!

Wife's feet! Birds! Sea belly!

Our family's three meals a day look like this. Breakfast was probably all kinds of porridge, steamed buns, as well as milk and bread. Lunch is more hearty, usually three dishes followed by steamed buns or various noodles.

Dinner was relatively light, just a variety of green vegetables and rice soup and the like. Morning (soy milk fritters, salted duck eggs) (sweet wine, drink, zongzi, eggs, corn on the cob). At noon (sauerkraut fish, boiled fish, braised chicken, sour and spicy chicken, braised braised fish, scallion and fried pork liver), there must be a bottle of beer.

Dinner (black chicken porridge, pumpkin porridge, burger).

This kind of rice can be bought without going to the countryside, and there is a machine on the market called a smart rice vending machine. It is directly milled from rice into rice to sell, and you can grind as many catties as you want to buy. Very convenient.

You can also see the process of milling rice. A healthy diet can provide many health benefits, such as reducing your risk of multiple chronic diseases and keeping your body healthy.

I think the most healthy three meals a day should be to eat light breakfast, eat more at noon, eat less at night, and then go for a walk after eating. Eggplant field.

Eat some high-protein foods for breakfast, eat some carbs and meat at noon, and supplement a little more vitamins in the evening.

You can eat a stuffy egg and a cucumber in the morning, you can eat some broccoli at noon, try not to eat chicken breast at night, and eat some fruit if you want to.

Eat steamed buns and soy milk for breakfast, eat some vegetables with meat at noon, drink a little soup in the evening, eat a little staple food, and eat until you are 6 minutes full.

I think we should divide the nutrition of each meal in a careful and wide row, so that you will be healthy after eating, with more protein and sugar in the morning, more meat at noon, and more vitamins in the evening.

Eat more nutritious in the morning, eat some staple foods at noon, and eat less and lighter at night, which is better for the body.