As the pace of life becomes faster and faster, many people either make do with their meals or indulge in indulgences.
When I make do, I feel sorry for my body, but when I indulge, I am afraid of losing control of my weight.
In fact, eating well is not difficult, the key lies in the method.
The Dietary Guidelines issued by the Chinese Nutrition Society are like a thoughtful dietary map that clearly explains "how to eat to be healthy."
Let’s talk today about how to implement this guideline into three meals a day, so that you can eat a variety of foods, eat comfortably and at will, and have the characteristics of being difficult to gain weight easily.
Variety of food, cereal base
Many people think that eating healthily means boiling vegetables for every meal, but this is not the case at all.
The cornerstone of health is Food variety .
The Dietary Guidelines recommend that the daily diet should include portions containing cereals and potatoes, portions containing fruits and vegetables, portions containing livestock, poultry, fish, eggs, milk, and portions containing soybeans and nuts.
In total, you need to eat an average of twelve kinds of food every day, and more than twenty-five kinds of food every week. This may sound like a lot, but it is not difficult to do it in practice.
For breakfast, choose multigrain porridge, which contains millet, oats, and red beans, plus an egg and a handful of nuts. You can easily have five or six kinds.
The key point is to use cereals as the main part. You should consume 250g to 400g of cereals and potatoes every day, of which whole grains and miscellaneous beans account for 50g to 150g, and potatoes account for 50g to 100g.
Don't underestimate potatoes. They used to belong to the "vegetable category", but now they have been reclassified into the staple food camp. This adjustment is more scientific.
There is no one food that can cover all nutrients. Only a diverse mix can supplement the various vitamins, minerals and dietary fiber necessary for the body.
Eat a balanced diet and don’t worry about your weight
It is not enough to eat without moving, nor is it enough to eat indiscriminately.
Diet and exercise are the two legs of maintaining a healthy weight.
Nowadays, many people sit and work during the day, and when they get home at night, they lie down and check their mobile phones. They lack exercise but consume too much energy. As a result, their weight naturally increases.
The guide recommends that people take the initiative to move. The best situation is to have an amount of exercise equivalent to walking more than 6,000 steps a day, or to exercise at a moderate intensity for 30 minutes.
What is moderate intensity?
It's the level where you sweat a little and breathe faster when you exercise, but you can still speak normally.
You don’t have to go to the gym, brisk walking, jogging, aerobics, or cycling can all count.
The key is to incorporate movement into your daily routine, such as getting up and walking around for a few minutes after sitting for an hour, or going downstairs for a walk after dinner.
The key to weight control is not to eat too much and to adjust the total amount of food reasonably according to your own situation. Overweight people also need to stick to a balanced diet and not blindly diet.
There are vegetables for every meal and fruits every day
Vegetables and fruits are an integral part of a balanced diet.
The guidelines clearly state that vegetables should be included in every meal, and the amount should be 300 to 500 grams every day, and the proportion of dark vegetables should be half, such as spinach, broccoli, carrots, etc.
Dark vegetables generally have higher nutritional value.
Eat 200 to 350 grams of fruit every day, which is about the amount of an apple plus a few strawberries.
It is important to note that juice cannot replace fresh fruit. During the juicing process, a large amount of dietary fiber and vitamins will be lost, resulting in a significant reduction in nutrition.
Milk is a daily necessity, and the daily requirement is equivalent to 300 grams of liquid milk. Whether it is milk, yogurt, or cheese, it is a powerful assistant for calcium supplementation, which is particularly important for the bone growth and development of children and the prevention of osteoporosis in middle-aged and elderly people.
Soy products such as tofu and soy milk are important sources of high-quality plant protein, and their digestion and absorption rates are higher than those of whole soybeans.
Eat about 50 grams of nuts in moderation every week, which is a small handful, which is good for your health but don’t overdo it.
Fish, poultry, eggs and meat, preferably in moderation
Many people wonder whether eating meat will make them gain weight. In fact, the key lies in "moderate amount" and "choice."
The recommended amounts of fish, livestock, poultry, and eggs have been changed from daily grams to weekly totals through the guide, so that they are more in line with actual living conditions.
The amount of fish eaten per week is between 280g and 525g, the amount of livestock and poultry meat is set from 280g to 525g, and the amount of eggs is 280g to 350g. According to this calculation, the average daily total intake is between 120g and 200g.
Fish is the first choice because it is low in fat and rich in polyunsaturated fatty acids.
Eggs are a traditional source of high-quality protein, and egg yolks are more nutritious. As long as there are no allergies, it is recommended to eat whole eggs.
When eating these meats, you can reduce fat intake by boiling them in water or removing the soup.
Processed red meats such as sausages and bacon may produce certain substances that are harmful to health during the production process, so the consumption needs to be limited.
Less salt and less oil, control sugar and limit alcohol
People with heavy tastes should pay special attention.
The salt intake of Chinese people is generally high, and high-sodium diet is a key cause of hypertension and cardiovascular and cerebrovascular diseases.
Guidelines recommend that adults daily No more than 6 grams of table salt , about the size of a beer bottle cap.
In addition to salt, there is also a lot of sodium hidden in various sauces, pickles, and MSG.
25 to 30 grams of cooking oil per day is enough. Use more for steaming, boiling, and cold dressing, and less for frying.
Every day, the intake of added sugar should be controlled within 50 grams, preferably less than 25 grams. Once you drink a bottle of ordinary sugary drinks, the sugar intake will exceed the standard.
Trans fatty acids should not exceed 2 grams per day. This type of fat is often found in fried foods and some pastries.
Make sure you drink enough water every day. For adults, you should drink seven to eight cups of water every day. These seven to eight cups are converted into 1,500 to 1,700 milliliters. Among the many water quality options, boiled water and tea are the most prioritized objects. For various beverages containing sugar, it is best to reduce the frequency of drinking as much as possible, or even not drink it directly.
Alcohol doesn't have many health benefits. If you can't help it, don't drink it. If you do, you have to strictly limit it.
Prepare meals on demand and learn to read labels
As living conditions improve, there is less waste.
It is necessary to follow the food-cherishing behavior advocated in the guide and prepare meals according to the needs. This approach not only takes into account the status of the wallet, but also respects resources.
When going to the wet market to buy food, make reasonable purchases based on the family size and food intake, and try to achieve the best results when cooking.
Another useful skill is Read food labels .
Many people only pay attention to the price and shelf life when shopping in supermarkets. In fact, important information such as ingredient lists and nutritional information are hidden on the labels.
For example, you can tell by looking at the sodium content whether there is a lot of salt, and by looking at the ingredient list, you can tell where the sugar is.
Taking a closer look when shopping for food can help you avoid a lot of "invisible salt" and "invisible sugar".
When cooking, remember to separate raw from cooked, and the remaining dishes must be completely heated. Food safety must not be relaxed.
Eating well is actually not that complicated.
According to the structure of the Dietary Guidelines of the Chinese Nutrition Society, keeping in mind a variety of foods and mainly grains, a reasonable mix of vegetables, fruits, meat, eggs, and milk for each meal, controlling the intake of oil, salt, and sugar, and combined with regular exercise, this is the most practical path to health.
There is no need to go on a special diet, and there is no need to be overly anxious. Slowly turn these principles into life habits, and your body will naturally give you positive feedback.
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