How can I eat well and healthily?

Try to cook at home and eat less in restaurants, and then pay attention to nutritional matching. You can eat more vegetables and fruits, and exercise appropriately.

I think the best thing to do is to do what you want to eat, because what you make is relatively clean, and there are no clutter things, and it tastes very healthy

Vegetables and fruits are important for vitamins, minerals, and dietary fiber, with more water and less energy. Potatoes are rich in starch, dietary fiber, and a variety of vitamins and minerals. A diet rich in vegetables, fruits, and potatoes plays an important role in maintaining normal intestinal function, improving immunity, and reducing the risk of many chronic diseases.

Fish, poultry, eggs and lean meats are all animal foods that are good for human protein, lipids, fat-soluble vitamins, B vitamins and minerals**, and are an important part of a balanced diet.

The caloric share of lunch is 40%. Based on 2000 kcal, the calorie intake should be about 800 kcal. Selection of food:

Staple foods, mainly foods that include carbohydrates. Such as rice, flour products (such as steamed buns, noodles, flatbread, corn cakes, etc.). Generally around 150-200 grams.

Non-staple foods, mainly foods rich in fats, proteins, vitamins, inorganic salts. Such as meat, eggs, milk, soy products, seafood, vegetables, etc. Generally around 240 360 grams.

Adjust as needed.

Less salt. You can use aged vinegar and white pepper to replace the low taste of less salt. 2. Eat less fried food, especially vegetables, which will destroy many nutrients in vegetables.

Vegetables can be blanched in water, and then stir-fried with olive oil or rapeseed oil to produce pepper oil, an appropriate amount of salt, chicken essence, mix evenly and eat. Many vegetables can be made in this way, which is delicious and relatively light and healthy.

The demand for three meals a day should be scientifically quantified. The current scientific food share is 3:4:

3. Breakfast accounts for 30%, Chinese food accounts for 40%, and dinner accounts for 30%. However, different groups of people vary depending on their height, weight, body mass and daily expenditure. Adults need to consume about 1500-2000 calories a day (during which each gram of fat contains 9 calories; Carbohydrates contain 4 calories per gram; 4 calories per gram of protein).

There are differences in gender: the average woman needs 1,500-2,000 kcal per day, and the average man needs 2,000-2,400 kcal. For more special groups, for example, pregnant mothers should add protein staple food intake; People who do a lot of work should add sugar and milk intake.

Therefore, we can formulate a suitable recipe according to the individual's physiological situation and homework needs, combined with a scientific food share.

Drink water in small amounts and often, take the initiative and do not drink water when you feel thirsty. It is best to choose plain water for drinks, some drinks with certain minerals and vitamins are suitable for outdoor activities and post-exercise drinking on hot days, most drinks contain a certain amount of sugar, and drinking a large amount of alcohol will cause excess energy in the body.

Arrange three meals a day reasonably, and eat regularly and quantitatively. It can be adjusted appropriately according to occupation, labor intensity and living habits, especially pay attention to the appropriate amount of dinner, and it is advisable to eat food with less fat and easy to digest. As a nutritional supplement in addition to three meals a day, snacks can be reasonably selected, but not too much.

Due to the change of lifestyle, people's physical activity has decreased, but the amount of food eaten has increased relatively, resulting in the incidence of overweight and obesity among Chinese residents is increasing year by year, which is one of the main reasons for the increase in the incidence of many chronic diseases. You should maintain a balance between the amount of food you eat and the amount of exercise, do not eat until you are 10% full at every meal, and develop the habit of exercising every day.

Arrange three meals a day reasonably. It has been scientifically found that in general, the time for mixed foods to stay in the stomach and intestines is about 5 hours, so it is better to wait 5 hours between meals. General, more scientific meal times:

Breakfast: 7 am to 8 pm, Lunch: 12 pm to 1 pm , Dinner:

5 p.m. to 7 p.m.

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If you want to eat hot pot well, do these 4 points, eat fragrantly, and have higher nutrition.

Thank you for your support! The next issue of the side dish "Cold Lettuce" will update the menu "You.