How to eat a healthy diet? How to eat healthy?

You should eat more than 500 grams of vegetables per day, more than 200 grams of fruits, and only 120 grams of meat per day. Try to replace animal protein with high-quality plant protein (soybean products, mushrooms). Try to replace animal fats with vegetable oils.

In short, the diet should be low in fat, low in animal protein, low in calories, low in salt, low in sugar, high in vitamins, and high in fiber.

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

Healthy eating should be:

1. Two meals a day. For a person who is in good health and does not exert much physical exertion every day, if eating 2 meals a day does not bring hunger and no physical discomfort, then it is okay to stick to it. Once you decide to do this, you need to pay more attention to the nutrition than your normal three meals to ensure that you are getting enough nutrients.

2. If you are accustomed to three meals a day, the specific time of the three meals should be determined according to the work and daily life, and the time interval between the two meals should be 4 to 6 hours. The time to eat breakfast is based on the time of waking up, and it is advisable to eat breakfast half an hour after waking up. If you don't have time to eat, you can eat snacks with high nutritional value such as jujubes, almonds, milk, yogurt, etc., and don't be hungry all the time, otherwise it will not only hurt the stomach, but also the ability of the digestive tract to secrete digestive juices will also be disordered.

3. "Eat well in the morning, eat enough in the middle, and eat less in the evening". Eating well in the morning means high quality, which is reflected in the nutritional balance of the food: not only staple foods, but also at least two protein foods and at least one vegetable and fruit.

The quantity of lunch should be sufficient, that is, the so-called full, the staple food and dishes should be eaten enough, and the variety of ingredients should be as many as possible. Eat less at night, which is a little lower in calories and less oil, and try to make up for the foods you don't eat or don't eat enough in the morning and noon, such as vegetables, grains and potatoes.

4. Do not feel sleepy after eating. First, replace some of the white rice and white flour with grains, for example, replace white rice with rice with brown rice and oats. The second is to eat more vegetables, and it is best to eat vegetables first and then eat, so that blood sugar does not rise so sharply and it is not easy to get sleepy.

Third, lunch should be lighter and eat less high-fat and high-calorie foods.

5. Eat healthy supper. First of all, it should be low in fat, less energy, and higher in nutritional value; secondly, it should be easy to digest, not to add burden to the stomach and intestines, and not to affect the work after meals; Third, be as large as possible and have enough satiety; Fourth, do not cause excitement, preferably conducive to falling asleep. It is recommended that everyone eat a late-night snack 1 2 hours before bedtime.

For example, if you plan to go to bed at 11 o'clock, you will have a late-night snack at 9:30 o'clock.

6. It is not advisable to fast for dinner. Most people eat very little breakfast and eat very poorly at noon, so they rely on dinner to make up for the nutrition, but if the dinner is abandoned, it is equivalent to losing 40% and 50% of the nutrients a day, which will cause metabolic disorders in the body, decline in physical fitness, and are prone to a lack of multiple nutrients.

I don't believe in the old saying "if you don't do it, you won't get sick if you eat it", this is just a kind of rhetoric for people who are not very particular. In terms of diet, it is still necessary to pay attention to hygiene, do not eat dirty things, do not drink raw water, and be responsible for your own health.

To achieve a healthy diet, it is generally necessary to eat a variety of limb searches, control the amount of food, pay attention to the type of food, etc., so as to avoid adverse diseases caused by some bad eating habits in life.

1. Food diversification: To achieve a healthy diet is mainly to improve through dietary diversification in daily life, you can eat more fresh fruits and vegetables, such as bananas, apples, cabbage, etc., which contain vitamins needed by the body, and you can also eat some pure eggs, milk, soy products, etc.

2. Control the amount of food: The way of healthy eating also needs to do a good job of dietary control in life, not frequent overeating, and three meals a day should be regular.

3. Pay attention to the type of food: a healthy diet should also pay attention to the type of food you eat in your life, you can choose less salt, less oil, and less sugar, which can avoid cardiovascular and cerebrovascular diseases.

The wrong thing should be that the number of auspicious people is good, and it should be all needed.

If you want to eat a healthy diet, of course, you must have an appropriate amount of control in terms of eating habits and the amount of food.

In order to achieve health and prevent diseases, it is necessary to achieve a reasonable diet, moderate exercise, quit smoking and limit alcohol, psychological balance, healthy sleep, etc.

1. Eat a variety of foods, including more than 12 kinds of food a day and more than 25 kinds of food a week. Control your total intake for the day and eat less high-calorie junk food, sweets, etc. Cook with less oil and salt.

Eat a light diet with no more than 6 grams of salt a day. Eat more fresh vegetables and fruits, and consume one pound of vegetables and about 200 grams of fruits every day. A bag of milk, an egg, a moderate amount of soy products every day.

Eat on time every day and don't overeat.

2. Increase the amount of physical activity every day and insist on physical exercise. Aerobic exercises such as walking, cycling, jogging, swimming, dancing, and tai chi can help enhance cardiopulmonary function and prevent cardiovascular and cerebrovascular diseases. Exercise 30 to 60 minutes a day, preferably every day.

In addition to aerobic exercise, at least 2 times a week should also do full-body strength exercises, which can strengthen muscles, protect the bones and joints, increase lean body mass, etc.

3. Smoking and heavy drinking will increase the risk of chronic diseases such as obesity, diabetes, hypertension, and malignant tumors, so it is necessary to quit smoking and limit drinking.

4. Long-term nervousness, anxiety, depression, anger and other bad attitudes will lead to the risk of gastritis, gastric ulcers, coronary heart disease, diabetes, malignant tumors and other diseases, so we must adjust our mentality in time, maintain a positive and optimistic attitude, do everything we don't care, do our best, do what we are interested in, listen to it, participate in more social activities, go out to travel, participate in outdoor sports, and keep smiling.

5. Don't stay up late, go to bed early and get up early, it's best to fall asleep before 11 o'clock every night, and ensure that you sleep seven or eight hours a day.

The main thing to eat a healthy diet is not to overeat, not to eat big fish and meat, to have a combination of meat and vegetables, and to have a regular diet.

Materials:

Soybean sprouts, carrots, onions, fungus, bamboo shoots, shredded meat, sugar, oil, saltMethod

1. Soybean sprouts, carrots, onions, fungus, bamboo shoots, and shredded meat are starched.

2. Put oil in the wok, fry the meat first when the oil is hot until it changes color, fry other vegetables, add some sugar and salt, no monosodium glutamate, no pigment, but there is a delicious taste of your own small stir-fry!

Ask your doctor for diabetic diet recipes and precautions.