How to go with a meal to be considered healthy

The simplest and most recognized saying is "three dishes and one meat". For example, you can eat more moisturizing foods such as carrots in winter, and eat more watery plants like winter melons in summer.

In addition, the combination of morning and noon should be appropriately increased according to the caloric demand.

A healthy diet, also known as a balanced diet, refers to the nutrients contained in the diet to meet the daily needs of the body, and to maintain a balance with the daily needs of the human body, neither too much nor too little.

In our daily life, we can follow the dietary pagoda chart to eat

1. Consume 200 to 300 grams of cereals per day

Cereals are very rich in nutrients. It can provide us with nutrients such as carbohydrates, protein, dietary fiber and vitamin B group that the human body needs, and is the main source of energy for the human body. He is also the main body of the traditional diet in our country.

Therefore, the daily diet should be coarse and thin, and cereals generally include rice, wheat, sorghum, corn flour, millet, etc.

**Internet. 2. Consume 300 to 500 grams of vegetables and fruits every day

Vegetables and fruits are rich in vitamins, and eating more fruits and vegetables can replenish vitamin C in the body. Because vitamin C cannot be stored in the human body, only by eating fresh vegetables and fruits every day can it meet the daily needs of the human body.

Vegetables include tomatoes, cucumbers, spinach, celery, lettuce, etc. Fruits are apples, bananas, oranges, pears, etc.

**Internet. 3. 120 to 200 grams of animal food

Animal foods contain protein that the human body needs, and the amino acid composition is more suitable for the human body's needs, especially the lysine and methionine in it.

Among them, 50-100 grams of fish and shrimp, such as hairtail, tuna, shrimp, etc.

50-75 grams of livestock and poultry, such as beef, mutton, chicken, pork, etc.

40-50 grams of eggs, such as eggs, duck eggs, etc.

**Internet. Fourth, the daily intake of 300 grams of milk

Dairy food contains calcium that the human body needs very much, and is also rich in protein, essential vitamins A and B group.

Milk includes goat's milk, cow's milk, etc.

**Internet. In addition to eating a balanced diet, you should also participate in more exercise and exercise. If you have a chronic disease or other diseases, you do not need to follow this standard, and you should eat according to the doctor's instructions.

1. Many people like to sleep lazy, and naturally they will not eat breakfast, and they will wait for lunch to eat a big meal to satisfy their appetite, which must not be advisable. The calorie ratio of three meals a day should be reasonable. Excessive lunch and dinner without breakfast can easily lead to overweight metabolism.

Breakfast should be based on high-protein foods (a bag of milk, an egg and porridge), but you can also have some coffee or tea to refresh yourself. The most reasonable distribution of calories for three meals is 25% for breakfast, 40% for lunch, and 35% for dinner.

In addition, for those who want to control their weight and **, they should also properly control their total daily calorie intake, especially reduce the intake of high-calorie foods such as peanuts, walnuts, sesame seeds, and reduce snacks.

2. Choose vegetable oil, fry less food, and avoid obesity, fatty liver, hyperlipidemia and other diseases. In winter, you can often eat moist and dry foods such as laxatives, wolfberries, duck, eggs, milk, turtle meat, and turtle meat.

3. You can eat more fungi, such as black fungus, white fungus, mushrooms, cassava, etc. Fungal foods contain a variety of water-soluble fiber, which helps to eliminate toxins from the body and increase the body's ability to fight viruses. Eating some green onions, ginger, garlic, and leeks appropriately can drive away the cold and avoid the cold, have a bactericidal effect, and can reduce the occurrence of colds.

4. The intake of meat, eggs, poultry, fish, shrimp and other acidic foods will lead to an acidic internal environment, which can easily lead to various metabolic diseases. Therefore, increase the alkaline food intake of seasonal vegetables, fruits, beans and their products such as carrots, spinach, celery, cauliflower, rape, asparagus, lotus root, bell pepper and milk every day, so as to maintain the body's acid-base balance, enhance the body's immunity, and avoid diseases.

5. A healthy diet should be dry and diluted, and easy to digest. We can eat meat, minced meat, stewed minced broth, meatballs, etc., or we can use pork bones and kelp, spinach stewed pork liver, lettuce fried pork slices, seaweed egg soup and other nutritious foods stewed. Always eating dry food is not conducive to people's stomach, according to the specific situation with dry and thin, not only can increase satiety, but also help the human body digestion and absorption.

A healthy diet is a sensible diet. A reasonable diet requires patients to control their total calories, have balanced nutrition, and exercise reasonably, as follows:

1. Control the total calories: Do not eat too much high-calorie food, because the human body has the ability to induce some chronic metabolic diseases after excessive intake.

Clause. 2. Balanced nutrition: Under the premise of controlling the total calories, patients should pay attention to balanced nutrition, especially carbohydrates, fats and proteins should be consumed every day, try to choose light foods with more crude fiber content, and try not to choose trans fatty acids in terms of fat.

Clause. 3. Everyone's physical condition is different, it is recommended to go to a nearby hospital for a physical examination when establishing a dietary model, only with a basic understanding of your physical condition can you reasonably match the diet.

Clause. Fourth, reasonable exercise. No matter how suitable the diet is, a certain amount of exercise every day is still needed, life lies in exercise, and it is not for nothing.

The key to a diet is to ensure that you are getting enough of all nutrients, including carbohydrates, proteins, fats, vitamins and minerals. Here are some basic principles for pairing meals:

1.Eat more colorful fruits and vegetables: These foods are rich in vitamins, minerals, and fiber. It is recommended to eat at least 5 servings of vegetables and fruits a day, choosing vegetables and fruits of different colors, such as red, yellow, green, purple, etc.

However, you should choose high-quality carbohydrates, such as whole grains, legumes, fruits and vegetables, and avoid excessive intake of refined carbohydrates.

3.Moderate intake of protein: Protein is a key component of the body's ability to build, maintain, and repair tissues, and it is recommended to consume protein for your body weight every day. High-quality proteins such as meat, fish, legumes, eggs, etc., should be chosen.

4.Choose healthy fats: Fats are important nutrients that your body needs, but excessive intake of saturated and trans fats should be avoided. Foods rich in monounsaturated and polyunsaturated fats, such as olive oil, nuts, fish, etc., should be chosen.

5.Choose low-calorie, high-nutrient-dense foods: For example, you can choose high-fiber, low-calorie foods such as whole grains, legumes, nuts, seeds, fruits, vegetables, etc., and avoid excessive intake of high-calorie, high-fat foods.

6.Eat a balanced diet of nutrients: A healthy diet should have a balanced intake of all nutrients and avoid over-reliance on any one nutrient.

Finally, it should be noted that different people's physical conditions, living habits and eating habits are different, so it is best to formulate a suitable meal plan according to the actual situation of the individual on the premise of ensuring that various nutrients are sufficient.

The diet of the gym and the socks:

1. To achieve the combination of meat and vegetables, the proportion between animal meat, eggs, milk and plant food cereals, vegetables and fruits must be appropriate.

2. It is necessary to achieve the thickness and fineness of the staple food, such as the ratio between coarse grains and fine grains, so as to provide rich dietary fiber for the body, and the role in preventing chronic metabolic early preparation diseases will be very obvious.

3. To achieve color matching, there are certain differences in the types and quantities of nutrients contained in different colors of food, and only different colors of food can be used together to supplement a variety of nutrients for the body.