How to eat to eat healthy

Here are a few suggestions, hehe, you can try one is to control high-fat foods, such as animal foods, meat, fried foods in oil, or Western fast food. Second, eat less foods with high water compounds In the usual diet, the higher carbohydrate content mainly comes from cereals (such as rice, noodles, grains, etc.). Cereals are energy-rich and provide carbohydrates, protein, fiber and B vitamins to the body.

Our emphasis is on controlling, not refraining. Obese people must eat less cereals at dinner. Because people rarely exercise after dinner, excess energy is easily converted into fat if they cannot be consumed.

Third, it is necessary to reduce the intake of refined sugar, which is easy to replace, but if it is not digested in the human body, it is easy to convert into fat. Fourth, do not eat snacks after dinner, especially peanut and nut foods. If you really like it, it is best to eat it in the morning, because nuts are rich in protein, and you can feel full after eating.

Fifth, don't eat supper If you are hungry at night, you can eat vegetables that fly through the water, which can not only provide vitamins, fiber, minerals, etc., but also have very low energy, and have very little fat, which is most suitable for fat and diabetics. In addition, you can also eat mushroom taro foods such as pork kidney, vermicelli, vermicelli and other foods that are almost not in the heat at night, but you should be careful not to put too much oil when eating. In addition, it is best to eat some low-fat, nonfat milk for breakfast, but you can also eat a small amount of cheese or cereal, and you can also eat half an egg.

For lunch, you should eat some meat, preferably fish, with 150 grams as the best. Then you can eat 250 grams of greens and eat some melons and tomatoes, but you can't fry or cook them with too much oil Hehe, I hope you are happy and healthy!

Trouble, thanks!

Exercise more, eat a reasonable diet, and pay attention to VC supplementation

You have to eat every day, but how can you eat to be healthier?

Healthy eating means; Food has full absorption and utilization of the body; and food additives contained in food should not exceed the standard; and the food to eat should be diversified and diversified; The body's trace elements should be balanced; and correct cooking to meet the needs of the body.

Three meals a day should be eaten on time and quantitatively, the meat and vegetable mix should be appropriate, water should be drunk often, do not wait for thirst to drink, eat less junk food, and drink less beverages.

Continue to eat, the body fat rate has grown, and eat for another month and a half.

Healthy eating: With people's attention to health, the nutritional level of food is more and more important, but most people are often concerned about the nutrition of a single food, and ignore whether the way of eating is healthy. Here are a few healthy eating habits.

1. Omnivorous. Omnivorous fully embodies the principle of food complementarity and is the guarantee of obtaining various nutrients. Start by eating 10 or 15 foods a day.

2. Slow food. Chew 30 times in one bite and eat for half an hour at a meal" has multiple effects: brain strengthening, beauty, and cancer prevention.

3. Vegetarian diet. The original meaning is "basic vegetarian", rather than not eating no meat at all, which is also the prototype of eating determined by the structure of the human digestive system. Vegetarianism is the core measure for the prevention and treatment of civilization diseases.

4. Morning food. That is, all three meals need to be breakfast. Breakfast breakfast is the "intellectual switch" of the day; Breakfast dinner can prevent more than 10 diseases.

5. Light food. Including less salt, less oil, less sugar, etc. A "light" word can be solved.

6. Cold food. Eating foods that are too hot is harmful to the health of the esophagus. Low temperatures can prolong life, and cold food can also enhance the function of the digestive tract.

7. Fresh food. The vast majority of foods are fresh, and many of the "living nutrients" can be maintained. Advocate "eat fresh, do fresh" and "don't eat leftovers".

8. Kosher. "Clean" includes no dust, no bacteria or viruses, and no contaminants.

9. Raw food. Not everything is eaten raw, but "what is suitable for raw food is as raw as possible".

10. Set meals.

Eating regularly and quantitatively will form a dynamic stereotype over time, which is the requirement of the human body's biological clock.

11. Snacks.

In the 21st century, the dining system is suitable for five or six meals a day, and three small meals (around 10 am, 16 pm and 8 pm) are called "snacks", which have multiple functions. It is different from the usual snacks, which do not have the concept of timing and rationing, which leads to a contradiction with the main meal.

What is considered a healthy diet? Now many nutritionists say that it is already well-known, but according to personal experience, it is important to have a variety of three meals a day, balanced nutrition, and moderate food intake, but the key is to adapt to the person. Young people with a strong metabolism and the elderly with weakened physical functions must have a difference in the nutritional distribution and quantification standards of three meals a day.

Different regions, different seasons, and different eating habits will definitely have different types and quantitative standards for food pairing. There are also physical and mental workers who need different calories. What to eat and how to eat to be healthy and live a long life?

The example of the two elderly people in my family is still a mystery to me. My father was engaged in the catering industry, liked heavy oil and thick flavor, no meat, and lived to be 90 years old; The mother-in-law hardly eats recognized nutritious food, often pickles and gruel is a meal, and lives to be 94 years old. It is not known how nutrition experts explain this phenomenon.

A healthy diet is one that is nutritionally balanced, with grains and meat at every meal.

A healthy diet should be eaten at a regular time, three times a day.

For diet, you should eat more crude fiber, easy to digest and absorb foods, eat less rich in high cholesterol, high calorie, fried foods, and at the same time, in addition to the diet, you can also eat some foods rich in vitamin C and minerals, such as cherries, grapes, oranges, oranges, etc.

After a healthy diet, you can also carry out appropriate exercises, such as tai chi, walking and other aerobic exercises, which can promote gastrointestinal peristalsis, speed up the digestion of food, and maintain a healthy ecology.

A healthy diet refers to the daily intake of normal protein, vegetables and meat to supplement the nutrients your body needs.

The most important thing in healthy eating is to improve or maintain one's own health and develop a healthy eating habit, through one's own health knowledge and food function of continuous understanding, find all kinds of food suitable for one's own healthy development, and cultivate a reasonable eating habit is a positive healthy diet for oneself.

First, regular eating time.

The scientific eating time of three meals a day is:

Breakfast: 6:30-8:30 (It is recommended to eat a hearty breakfast, eat more foods rich in protein and carbohydrates, and consume a small amount of fat.) Avoid some high-calorie and high-fat foods).

Lunch: 11:30-13:00 (This meal should have plenty of calories to keep people up at noon.) The food should also be diversified, first of all, the staple food is a must, and the dishes should be paired with some meat dishes, but it is still the main element dish. ）

Dinner: 18:00-20:

00 (Low calorie consumption at night, eating too much can easily lead to excess calories, it is best to eat some foods with a strong sense of satiety and low calories.) For example, whole grains, fruits, vegetables and other foods rich in dietary fiber. In view of the need, you can appropriately reduce the calorie intake at dinner, but never skip dinner**.

If the quality of sleep is not good, it is recommended to drink a glass of soy milk or milk before bedtime. It contains carbohydrates that promote the production of tryptophan, an amino acid that helps with sleep. In addition, the calcium contained in soy milk and cow's milk has a relaxing effect on blood vessels, so it can have an additional calming effect.

As the saying goes, "Eat well in the morning, eat enough in the afternoon, and eat less in the evening" is very reasonable!

Go eat whole grains

At least half of the grains should be whole grains, such as whole wheat, oats, barley, or brown rice. Whole grains retain the bran and germ and, as a result, all (or almost all) of the nutrients and fiber of the grain. A surefire way to identify whole grains is to look for a product labeled "100 whole wheat" or "100" some other whole grain, or you can look for whole grains that are listed as the first ingredient, although there may be a lot of refined wheat in the product.

Emphasis on "good" (unsaturated) fats

Such as found in nuts, seeds, fish, avocados and vegetable oils. You should consume these high-fat foods in place of other high-calorie foods; Otherwise, you'll add extra calories to your diet. For example, replace butter with olive or canola oil and nuts for fries.

Fatty fish may reduce the risk of heart disease and have other benefits, at least in part because of their omega-3 polyunsaturated fats.

Sodium reduction

Excess sodium, found in many processed foods and restaurant meals, can raise blood pressure in some people and may have other adverse effects. The Dietary Guidelines recommend limiting the general population to 2,300 mg per day. Patients with hypertension or prehypertension can benefit from a further reduction to 1500 mg per day.

Eat more potassium-rich foods while reducing sodium, which can help lower blood pressure. These include citrus fruits, bananas, beans, avocados, some fish, and dairy products.

Develop a healthy diet that includes whole grains, vegetables and fruits, fish, cheddar cheese, oatmeal, flaxseeds, tofu, blueberries, broccoli, tomatoes, black beans. A small amount of healthy nuts can provide a healthy snack for children.

I use them to make different dishes and then exchange proteins, carbs and fats every day and week depending on what I want for the day**. This makes it easier to prepare meals.

Personally, I think you should eat some light and very digestible food, and you must have regular meals, don't overeat, and pay attention to nutritional matching.

I think we should eat some foods with a light and balanced diet, eat on time every day, achieve balanced nutrition, and not overeat.

The first is to drink more hot water in the morning, the second is to eat more vegetables at noon, and the third is to eat more fruits in the evening.

A healthy diet should be balanced, with a reasonable mix of meat and vegetables, eat more vegetables and fruits, eat less greasy food, and eat three meals on time.