With people's concern for health, the nutritional level of food has been paid more and more attention, but most people often only pay attention to the nutrition of a single food, ignoring whether the diet is healthy or not. Here are a few healthy eating habits.
1, omnivore
Omnivorous food fully embodies the principle of food complementarity and is the guarantee of obtaining various nutrients. You can start by eating 10 and 15 foods every day.
2, slow food
"Chew 30 times a meal and eat for half an hour a meal" has multiple effects of strengthening brain, losing weight, beautifying face and preventing cancer.
Step 3 be vegetarian
The original meaning is "basically vegetarian", rather than not eating meat at all, which is also the prototype of eating determined by the structure of human digestive system. Vegetarianism is the core measure to prevent and treat civilized diseases.
Step 4 eat early
Is that three meals need to be early. Breakfast is the "intelligence switch" of the day; Eating early for dinner can prevent more than ten diseases.
5, light diet
Including less salt, less oil, less sugar and so on. A word "light" can solve it.
6. Cold food
Eating food with high temperature is harmful to esophageal health. Low temperature can prolong life, and cold food can enhance the function of digestive tract.
7. Fresh food
Most foods are fresh, and many "living nutrients" can be maintained. Advocate "fresh food, fresh cooking" and "no leftovers".
8. Clean food
"Clean" includes no dust, no bacteria and viruses, and no pollutants.
9. Raw food
Not everything is raw, but "raw food is suitable for raw food as much as possible".
10, order food
Eating regularly and quantitatively to form a dynamic stereotype for a long time is the requirement of human biological clock.
1 1 snacks
In the 265438+20th century, five or six meals a day are appropriate, and snacks other than three meals (morning 10, afternoon 16, around 20 pm) are called "snacks", which have multiple functions. It is different from the usual snacks, and there is no concept of timing and quantification, which leads to the contradiction with dinner.
12, eat less.
Eating less is a natural state. When the body doesn't want to eat, it doesn't eat. Even if you eat, you should eat less. If you don't eat for one day, three days, five days, seven days, or even half a month to several months, you will naturally break the valley.
How should girls eat healthily in summer? Eat less spicy cold drinks and keep a good sleep and mood.
How to eat a healthy pyramid in peacetime?
Healthy eating pyramid
Bread is the pillar of life. After solving the problem of food and clothing, people pay more and more attention to the mystery hidden in various foods. In order to get more nutrition from daily diet or change their own health problems, people are increasingly picky and demanding about food, because every penny is very important to us and directly affects human health.
Twenty years ago, the United States Department of Agriculture began to build a daily food pyramid based on American dietary guidelines. At the beginning of this year, a new version of the food pyramid was launched, which corrected some omissions in the past. It is reported that the builders of the pyramids include scientists, nutritionists, staff and consultants. According to the most scientific evidence and the relationship between food and health, experts from Harvard University School of Public Health have established a new pyramid of healthy eating. It fixes the basic loophole in the food pyramid of USDA and puts forward better suggestions on what to eat.
The pyramid of healthy eating is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They also affect what people eat and how they eat, and how the food people eat affects their health. Looking up from the bottom of the pyramid of healthy eating, it includes:
Whole wheat food (in most diets)
The body needs carbohydrates to provide energy. The best source of carbohydrates is whole wheat, such as oatmeal, coarse bread and brown rice. They contain bran and germ, as well as energy-rich starch. It takes longer for the human body to digest whole wheat than direct carbohydrates such as white bread, which will keep blood sugar and insulin at a reasonable level and will soon drop. Controlling blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type II diabetes.
Vegetable oil. Americans get 1/3 calories from fat every day on average, so it makes sense to put them in the lower part of the pyramid. Note that vegetable oil is specifically mentioned here, not all kinds of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish such as salmon. These healthy fats can not only improve human cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction.
Vegetables (in large quantities) and fruits (2-3 times a day).
Eating more vegetables and fruits can effectively prevent heart disease and angina pectoris; Prevent all kinds of cancers; Lowering blood pressure; Relieve intestinal diseases called diverticulitis; Prevention and treatment of cataract and glaucoma, these two eye diseases are the main causes of blindness in the elderly over 65 years old.
Fish, poultry and eggs (0 ~ 2 times a day).
This is the main source of protein. A large number of studies show that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat, and they are also good sources of protein. Eggs have been demonized for a long time because of its high cholesterol content. In fact, eggs are a good breakfast, much better than doughnuts or flour doughnuts.
Nuts and beans with shells (65438+ 0 to 3 times a day).
Nuts and beans with shells are the best sources of plant protein, plant fiber, vitamins and minerals. Beans with shells include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fat. For example, almonds, walnuts, small walnuts, peanuts, hazelnuts and pine nuts can directly show that food is good for the heart.
Dairy products and calcium replacement (65438+ 0 to 2 times a day).
In order to prevent and treat osteoporosis, calcium and vitamin D are needed, and dairy products are the traditional source of calcium for Americans. Besides foods containing saturated fat, such as milk and cheese, there are other healthy ways to get calcium. For example, three cups of whole milk are equivalent to the saturated fat contained in thirteen cooked bacon. If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, calcium substitute food is the guarantee to ensure the daily calcium demand of human body.
Red meat and cream (use with care):
These foods are placed at the top of the pyramid of healthy eating because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, trying fish or chicken several times a week can improve your cholesterol level. Similarly, you can switch from cream to olive oil.
Rice, white bread, potatoes, pasta and desserts (with caution):
Why are all these staple foods of Americans placed at the top of the pyramid of healthy eating? Because they can cause blood sugar to rise rapidly, leading to weight gain, diabetes, heart disease and other chronic diseases. Whole-wheat carbohydrates stabilize human blood sugar, at least increase slowly without exceeding the normal level of human body, so that human body can deal with excess blood sugar.
Multivitamins:
Daily multivitamin and mineral supplements are the nutritional reserves of the human body. The food we eat every day sometimes does not provide all the nutrients the human body needs every day. At this time, multivitamins can fill the nutritional gap, even for the most cautious diners. Please choose genuine multivitamins.
Alcohol (moderate amount):
Drinking a little wine every day can reduce the risk of heart disease. Moderate amount is very important. Alcohol is a double-edged sword, which has both disadvantages and advantages. For men, the balance point is to drink 1 to 2 cups a day, not draft beer cups. For women, one glass a day is enough.
The pyramid of healthy eating summarizes the best dietary information today. It is not a castle in the air, nor is it static. With the development of the times and the deepening and diversification of research, the pyramid of healthy eating will reflect the latest and most important research results with the times.
Ten Best Diet Matching Methods
Pay attention to collocation at the dinner table. The right combination can make us get more nutrition. Improper collocation will not only make food lose nutrition, but even harm the body.
Fish+tofu
Function: Fresh taste, calcium supplementation, and prevention of various bone diseases, such as rickets and osteoporosis in children.
Principle: Tofu contains a lot of calcium. If eaten alone, its absorption rate is low, but when eaten with fish rich in vitamin D, it can play a better role in calcium absorption and utilization.
Pig liver+spinach
Function: Prevention and treatment of anemia.
Principle: Pig liver is rich in folic acid, vitamin B 12, iron and other hematopoietic raw materials. Spinach also contains more folic acid and iron, and the two foods are eaten together, one meat and one vegetable, which complement each other.
Mutton+ginger
Function: It is a good tonic in winter, which can treat cold pain in back and rheumatic pain in limbs.
Principle: Mutton can replenish qi and blood, warm kidney and strengthen yang, and ginger has the functions of relieving pain, expelling wind and removing dampness. Eating ginger together can not only remove fishy smell, but also help warm mutton and dispel cold.
Chicken+chestnuts
Function: nourishing blood and keeping fit, suitable for anemia.
Principle: Chicken is the product of hemopoiesis and tonic deficiency, and chestnuts focus on strengthening the spleen. Chestnut roast chicken is not only delicious, but also has stronger hematopoietic function, especially when the old hen bakes chestnuts.
Duck+yam
Function: nourishing yin and moistening lung, suitable for people with weak constitution.
Principle: Duck meat can nourish yin, clear heat and relieve cough. Yam has a stronger nourishing effect. Eating with duck meat can eliminate greasy and moisten the lungs well.
Lean meat+garlic
Function: promote blood circulation, eliminate physical fatigue and enhance physical fitness.
Principle: Lean meat contains vitamin B 1. When it is used in combination with allicin in garlic, it can not only increase the precipitation of vitamin B 1 and prolong the residence time of vitamin B 1 in human body, but also promote blood circulation, eliminate physical fatigue and enhance physical fitness as soon as possible.
Egg+lily
Function: nourishing yin and moistening dryness, clearing heart and calming nerves.
Principle: Lily can clear phlegm and fire to make up deficiency, and egg yolk can clear heat, nourish yin and replenish blood. Eating together can better clear the heart and nourish yin.
Sesame+kelp
Function: Beauty, anti-aging.
Principle: Sesame can improve blood circulation, promote metabolism and lower cholesterol. Kelp is rich in iodine and calcium, which can purify blood and promote the synthesis of thyroxine. Eating together is better for beauty and anti-aging.
Tofu+radish
Function: Good for digestion.
Principle: Tofu is rich in plant protein, and people with weak spleen and stomach will cause indigestion if they eat more. Radish has a strong digestive ability, and the nutrition of tofu can be absorbed in large quantities when cooked together.
Red wine+peanuts
Function: beneficial to the heart
Principle: Red wine contains aspirin, and peanuts contain beneficial compound Pak Lei alcohol. Eating together can prevent thrombosis and ensure smooth cardiovascular system.
How to choose healthy drinks? soda
Soda water is a carbonated drink, which is a drink in which carbon dioxide is pressed into pure drinking water and sweeteners and spices are added. It is an aqueous solution of sodium bicarbonate with weak alkalinity. In medicine, it can be used externally to sterilize, and oral administration can integrate the acid-base balance in the human body and change the acidic constitution.
How should I eat breakfast to be healthy? Ordinary breakfast is too simple to provide comprehensive nutrition.
A nutritious breakfast should be advocated to ensure adequate nutrition.
The amount of food for breakfast for adult males (others decrease):
1. Grain: pasta100g;
2. Eggs: 50 grams of eggs;
3. Bean products: 200 ml of soybean milk;
4. Vegetables and fruits: per serving100g.
Breakfast, including the above four foods, is nutritious; There are only three kinds, which are full of nutrition; There are only two kinds or less, and the nutrition is insufficient (Chinese food and dinner should add five kinds of food such as livestock and poultry meat, fish and shrimp in addition to these four kinds of food). Drink milk and eat nuts in the evening.
The energy provided by breakfast should account for 25%~30% of the total energy of the whole day.
The specific recipes are flexibly mastered according to local products.
The above information comes from the Dietary Guidelines for China Residents (2007) issued by the Ministry of Health.
How should a day's diet be distributed to be healthy? Eat well early, eat well at noon and eat less at night.
How should the elderly eat healthily? The diet and nutrition intake of the elderly need special care. According to the physiological characteristics and nutritional needs of the elderly, nutrition experts summarized the following 10 dietary principles applicable to the elderly, which can be used as a reference for arranging the diet of elderly parents. Let the elderly at home eat healthily while enjoying delicious food.
1. Supplement nutrition with snacks
Because of poor chewing and swallowing ability, the elderly often can't eat much at a meal and eat for a long time. In order to get enough calories and nutrition for the elderly every day, nutritionists suggest that the elderly eat 5-6 meals a day, and prepare some simple snacks between meals, such as low-fat milk soaked biscuits (or nutritious oatmeal), low-fat milk oatmeal, or bean curd, soybean milk and eggs, or mix small pieces of fruit or fruit paste with yogurt.
2. Replace some animal proteins with bean products.
The elderly must limit the intake of meat, and some protein sources should be replaced by beans and bean products (such as tofu and soybean milk). In the diet of the elderly, each dinner should contain at least 170g of high-quality protein (such as lean meat, fish, eggs, tofu, etc. Vegetarians should get high-quality protein from beans and nuts (peanuts, walnuts, almonds, cashews, etc.). ).
The staple food is made of vegetables.
In order to facilitate the elderly to chew, try to choose soft vegetables, such as tomatoes, loofah, wax gourd, pumpkin, eggplant and green leafy vegetables, and cut them into small pieces or plane them into filaments before cooking. If the elderly usually take porridge or noodle soup as their staple food, they can add 1-2 kinds of vegetables to cook together every time, and ensure that they eat at least 500 grams of vegetables every day.
4. Eat 350 grams of fruit every day
Fruit is a food that the elderly often ignore. Some soft fruits, such as bananas, watermelons, peaches, papayas, mangoes and kiwis, are very suitable for the elderly. You can slice the fruit or scrape it into mud with a spoon. If you want to make juice, you must pay attention to controlling the amount. You can add some water to dilute it when making juice.
Vitamin b supplement.
Recent studies have gradually shown that vitamin B is closely related to cardiovascular diseases, kidney diseases, cataracts, brain function degradation (cognition and memory) and mental health that are prone to occur in the elderly. No matter getting sick, taking medicine or after surgery, it will cause a lot of loss of vitamin B, so for the sick elderly, special attention should be paid to vitamin B supplementation.
Raw grains and nuts are rich in vitamin B, so when preparing three meals for the elderly, you might as well add some brown rice and germ. To cook porridge with white rice, you can also put a small amount of nuts into a blender and break them into powder, and add them to oatmeal to cook oatmeal.
Restrict oil intake
The elderly should mainly eat vegetable oil, avoid fat and animal fat (lard and butter), and fry and cook food less. In addition, desserts and cakes are also high in fat, so try not to let the elderly eat such high-fat snacks. Polyunsaturated fats (such as corn oil and sunflower oil) and monounsaturated fats (such as olive oil and peanut oil) should be eaten alternately to obtain a balanced intake of various fatty acids.
7. Add less salt, monosodium glutamate and soy sauce, and make good use of other seasoning methods.
Old people who are not sensitive to taste often feel dull when eating. As soon as the food comes up, they add salt violently, and it is easy to ingest too much sodium, laying a hidden danger of high blood pressure.
You can make more use of some fragrant vegetables, such as coriander, mushrooms and onions, to scramble eggs or make soup and porridge. The use of white vinegar, fruit vinegar, lemon juice, orange juice or pineapple can also change the taste of food. Some Chinese herbal medicines, such as strong-smelling angelica, cinnamon, spiced, star anise or sweet wolfberry and red dates, replace salt or soy sauce, and their rich taste helps to arouse the appetite of the elderly.
8. Eat less spicy food
Although spicy spices can arouse appetite, eating more of these foods can easily lead to imbalance of water and electrolyte in the body, dry mouth, irritability and poor sleep, so it is advisable to eat less.
9. Add more water during the day
Many elderly people don't drink much water all day because they are worried about urinary incontinence or frequent toilet trips at night. In fact, we should encourage the elderly to drink more boiled water during the day, or make some herbal tea (try not to put sugar) to change their taste, but drink less sugary drinks. Drink less water after meals to avoid going to the toilet at night and affecting sleep.
10. Take multivitamins every day.
There are great differences among the elderly individuals, and with long-term medication, the nutrition that everyone needs to supplement is also very different. It is the most basic and safest way to strengthen nutrition for the elderly to take a variety of vitamin supplements every day, especially vitamin B supplements, antioxidant vitamins C and E, calcium to maintain bones, zinc to enhance immunity, etc. Don't take high-dose single supplements without authorization, especially fat-soluble vitamins A, D and E. If you eat too much, it will accumulate in the body and even cause toxicity.
Among many factors that affect the health and longevity of the elderly, reasonable nutrition is one of the most important factors. Experts put forward the following principles for the healthy diet of the elderly:
The diet structure should be vegetarian and omnivorous, mainly vegetarian.
In the proportion of nutrients in the three heat sources, carbohydrates account for 79% of the total heat energy, mainly supplied by rice, wheat and miscellaneous grains; Lipids account for 20%, mainly vegetable oils containing unsaturated fatty acids such as soybean oil, peanut oil, corn oil and sesame oil. Protein accounts for 10%, and per kilogram of body weight 1g is appropriate. There must be animal protein provided by meat, fish, eggs and milk. Soybean and its products are rich in high-quality protein and calcium, so you should eat more. Because of the decline of liver and kidney function, the elderly should not overeat high-protein food, let alone overeat. The metabolic function and physical activity of the elderly are reduced. The daily calorie intake should meet the physiological needs of the human body, about 2000 kilocalories, and it is better to be 89% full and 70% full for each meal.
First, advocate the matching of food thickness.
Because the gastrointestinal function of the elderly is weakened and their teeth are not good, we should choose digestible foods to ensure digestion and absorption, and pay attention to the processing of staple foods not to be too fine to prevent the loss of a large number of vitamins, minerals and dietary fiber. Coarse grains and fruits and vegetables are rich in dietary fiber, which can increase intestinal peristalsis and prevent constipation. In particular, soluble dietary fiber can improve blood sugar and blood lipid metabolism, which is beneficial to prevent cardiovascular and cerebrovascular diseases, diabetes and cancer in the elderly.
B, reasonable nutrition to improve the body's metabolic capacity.
Adequate vitamins and trace elements can strengthen the functions of various metabolic enzymes. Vitamins E, C and carotene, in particular, have a strong antioxidant effect, can scavenge harmful free radicals, prevent and alleviate cell damage, and play a role in delaying aging. Such as rape, vegetables, mustard, cauliflower, radish, carrot, dandelion and potato. These vegetables are rich in potassium, vitamins and many minerals. Coriander, shepherd's purse and celery, in particular, can not only relieve constipation, help digestion, enhance gastrointestinal peristalsis, but also eliminate gas accumulation and corrupt substances in the stomach, and are the three major protected vegetables of lettuce.
Kelp is indispensable in the diet of the elderly. Kelp, also called kelp, is a dark brown seaweed plant. Kelp itself is rich in nutrition, which not only contains a lot of iodine, but also contains essential nutrients such as calcium, phosphorus, iron, protein, fat, carbohydrates, minerals and cellulose. Old people often eat kelp, which can increase human intestinal peristalsis and effectively prevent senile constipation. Kelp can also lower blood pressure, treat dyspepsia and dysuria, and has a good health care function for the elderly to get rid of diseases, strengthen the body and prolong life.
Peanut, sesame and walnut are three kinds of nutritious foods for the elderly to nourish and protect their brains. Peanut contains catechin, sesame contains vitamin E, and walnut contains minerals such as phosphorus, iron and zinc, which has a certain curative effect on dizziness and memory loss of the elderly and can also slow down the decline of brain function of the elderly.
The preferred foods are milk, soybeans and their products.
The aging of human body begins with the oxidation of cell lipids, and in daily food, the nutritional components of soybean itself are the strongest and most effective antioxidant. Therefore, regular consumption of soy products can inhibit the oxidation of cell lipids and resist human aging. Such as soybean milk, soybean milk, bean powder, tofu, stinky tofu, bean paste and so on.
When the nutritional adjustment of daily diet is not appropriate, many elderly people will have loss of appetite, even premature gray hair, tooth loss, osteoporosis and other phenomena. This is because the body of the elderly is in a state of low cholesterol for a long time, and the body cannot carry out normal metabolism.
Therefore, it is beneficial to the health of the elderly to eat less fat on a regular basis after cooking for a long time. You can also refine the oil into lard, extracting a little less at a time. It is best to fry in plain oil. Because lard contains a nutrient that can prolong life, it can prevent coronary heart disease and cardiovascular disease. If you can buy some pig bones from time to time, it is best to mash them and cook soup, because bone soup can relieve osteoporosis in the elderly, prevent muscle contracture and knee pain, and prevent human aging.
How should we eat healthily?