10 healthy eating knowledge.

1, the order of eating, eat a few mouthfuls of vegetarian dishes first, then a few mouthfuls of meat dishes, and then eat staple food, which can not only control postprandial blood sugar, but also help to lose weight for a long time.

2, eat vegetables, mainly dark, and all colors often change when you are full. Dietary Guidelines for China Residents suggest that you should consume 300-500g of vegetables every day, with dark vegetables accounting for 1/2.

3. Eat some "good" carbohydrates, such as whole grains, non-fried potatoes, other high-starch vegetables, miscellaneous beans and most fruits.

4, eat fruit, eat 200-350g fresh fruit every day. Such as 10- 17 strawberry, 2 small apples or oranges.

5. Eat less "bad" fat and control the intake of fat, such as fried food, cakes, egg tarts, biscuits and other Chinese and western desserts.

6. Eat fish at least twice a week. The nutrition of fish includes omega ā-3 fatty acids such as EPA and DHA, high-quality protein (about 20%), and more B vitamins, especially vitamin B 12.

7, refused to eat too hot things, oral and esophageal mucosa is relatively fragile, easy to get hurt.

8. Dairy products are a good source of calcium, rich and easy to absorb, and contain vitamins such as vitamin B2 and minerals such as magnesium, potassium, zinc and selenium. Dietary Guidelines for China Residents suggest that each person should consume dairy products equivalent to 300ml~500ml of liquid milk every day.

9, eat slowly, not too fast, the burden of gastrointestinal digestion and the risk of getting fat will increase.

10, salt control, less salt and tasteless, you can eat something hot and sour, such as vinegar and pepper.