Develop a healthy diet plan

summary

Self accusation from the diet clock: are you going to have breakfast? Might as well eat a fruit first, delicious and appetizer! My job is to tell you when to eat and what not to eat. Follow me, so that you can not only enjoy the delicious food, but also absorb more nutrition. We all know that the body has a biological clock. In fact, food has its own "nutritional food clock.". As long as we eat according to the best "food clock", we can fully enjoy the delicious food and absorb the most nutrition.

Develop a healthy diet plan

1、 There are many kinds of food, mainly Cereals, with a variety of human food. All kinds of foods contain different nutrients, and each food can provide at least one nutrient. Balanced diet must be composed of many kinds of food, in order to meet the various nutritional needs of the human body, achieve reasonable nutrition and promote health. Cereal food is the main body of traditional Chinese diet and the main source of human energy. Cereals include rice, flour and cereals, which mainly provide carbohydrates, protein, dietary fiber and B vitamins. In order to maintain the good tradition of Chinese diet and avoid the disadvantages of high-energy, high-fat and low carbohydrate diet, we should stick to the grain based diet. People should keep the right amount of cereal food intake every day, and the average adult should take 250g ~ 400g every day. In addition, we should pay attention to the combination of coarse and fine, and often eat some coarse cereals, coarse cereals and whole grains

2、 Eating more fruits and vegetables and fresh fruits and potatoes is an important part of human balanced diet, which is also one of the important characteristics of Chinese traditional diet. Vegetables and fruits have low energy and are important sources of vitamins, minerals, dietary fiber and phytochemicals. Potato is rich in starch, dietary fiber, vitamins and minerals. A diet rich in vegetables, fruits and potatoes plays an important role in maintaining health, maintaining normal intestinal function, improving immunity, and reducing the risk of obesity, diabetes, hypertension and other chronic diseases. It is recommended that adults in China should eat 300g ~ 500g vegetables and 200g ~ 400g fruits every day, and pay attention to increasing the intake of potatoes. 　

3、 Milk, soybeans or their products should be eaten every day. Milk has complete nutrients, appropriate proportion and easy to digest and absorb. In addition to rich in high-quality protein and vitamins, milk has high calcium content and high utilization rate, which is an excellent source of dietary calcium. It is suggested that people of all ages should drink 300 ml milk per day on average. Those who drink more milk or have the tendency of hyperlipidemia and overweight and obesity should choose low-fat and skim milk. Soybean is rich in high-quality protein, essential fatty acids, vitamins, dietary fiber, phospholipids, oligosaccharides, isoflavones, phytosterols and other phytochemicals. It is suggested that each person should take 30g ~ 50g soybean or equivalent amount of soybean products every day.

matters needing attention

Reasonably arrange the time and amount of three meals a day, and make regular and quantitative meals. The energy provided by breakfast should account for 25% ～ 30% of the total energy of the whole day, lunch should account for 30% ～ 40%, dinner should account for 30% ～ 40%, which can be adjusted according to occupation, labor intensity and living habits.