Healthy diet is reasonable ~~ 1, one bottle of milk per person every day, and one bottle of milk every day after breakfast or before going to bed 1 hour to form the habit of drinking milk. Milk is rich in calcium. According to literature reports, the occurrence and development of atherosclerosis, hypertension, colon cancer and Alzheimer's disease are all related to calcium deficiency. As for people who can't drink milk because of the lack of lactase, they can drink yogurt instead. 2. One egg per person per day, the weight of an egg is about 1, and the cholesterol in the yolk is about 280 mg, which is just suitable for a person's physiological needs in one day. Lecithin in egg yolk can reduce blood viscosity and avoid cholesterol deposition. The essential amino acids provided by eggs are very suitable for human needs. 3. Eating beans and bean products every day can not only help solve malnutrition, supplement protein needed by human body, but also prevent overnutrition, unlike eating meat, which will increase cholesterol. Among them, soybean has the highest protein content and the best quality among existing crops. 4. Create conditions to eat marine fish. Marine fish oil is rich in unsaturated fatty acids, which can reduce blood lipid. When polyenoic acid is combined with cholesterol in blood, it can reduce platelet aggregation, reduce blood viscosity and effectively eliminate intravascular fat deposition. It's a blood vessel scavenger. 5. Eat more poultry meat and less pork and livestock meat. Protein in poultry meat is an animal protein and an essential nutrient for human body. But pork has a fly in the ointment, which contains a lot of saturated fatty acids. So nutritionists are in favor of eating more chickens and ducks, not that pork can't be eaten, but that eating less pork is good for your health. 6. It is best to eat 500 grams of vegetables (including 50- 100 grams of fruit) every day. Vegetables and fruits are rich in vitamins and minerals, and also rich in dietary fiber. It can not only prevent constipation, but also reduce the damage of harmful substances in feces to intestinal wall to prevent intestinal cancer, prevent obesity and improve lipid metabolism. 7. Mushrooms should be included in the diet. Mushroom foods such as shiitake mushrooms and auricularia auricula contain more protein than ordinary vegetables, and the proportion of essential amino acids is appropriate, and there are many trace elements and other essential substances for human body. Long-term consumption can play a very good health care role. 8, salt, a double-edged sword Many studies have shown that salt deficiency is not enough; But a high-salt diet is even worse for human health. High salt is one of the culprits of gastric ulcer and gastric cancer. High sodium is especially obvious for the increase of blood pressure. In addition, a high-sodium diet can also lead to calcium loss. Change the bad eating habit of "salty is fresh" and strive to control the monthly salt intake of a family of three at about 500 grams. 9. Control the high-sugar and high-fat diet According to physiologists' observation, if each person adds one tablespoon of sugar (15g) and one tablespoon of oil (15g) every day, they will gain weight 10kg a year. Less fat is not good, more fat is harmful. The average adult takes 2 tablespoons (about 30 grams) per person every day; Obesity, hyperlipidemia and other patients take 1 spoon per person per day. 10, food is indispensable. There are many kinds of food, but the per capita food intake is getting less and less. If the long-term calorie intake is insufficient, the energy provided by carbohydrates is less than 55% of the dietary calories, and the human body can only use protein as a thermogenic substance, which will stop the growth and development of children; Adults are weak and unable to lift their spirits. Except for obese and diabetic patients, the daily food intake of adults should generally be 300-400g. Since ancient times, food nutrition has been regarded as the same as medicine and food. Eating food is the same as compatibility of traditional Chinese medicine, paying attention to the assistance of monarch and minister. With a good mix, the nutrition will be more comprehensive and reasonable, the taste will be more delicious, and it also has the effect of preventing and treating diseases. Here are some food combinations, so try them. Cooking sesame and kelp together can play a role in beauty and anti-aging. Because sesame can change blood circulation and promote metabolism, nitrous acid can regulate human cholesterol content, and vitamin E can prevent aging. Kelp contains iodine and calcium, which can purify blood and promote the synthesis of thyroxine. The combination of the two can double the effect. Pig liver spinach Pig liver spinach has the function of enriching blood. One meat and one vegetable complement each other and absorb together, which is extremely effective for anemia. Brown rice and coffee Cook brown rice and grind it into powder. Add coffee and sugar to drink. Brown rice is rich in nutrition and has a good effect on treating hemorrhoids, constipation and hypertension. Coffee is nutritious, refreshing and more delicious with brown rice. Carp rice vinegar Carp has the function of washing water, and rice vinegar is also beneficial to dampness. When they are mixed together, they can help moisten water, nourish yin and moisten lungs. Honey and soft-shelled turtle cooked together are not only delicious, but also rich in protein, fat and vitamins. It is a rare body-building agent, which is effective for heart disease, gastrointestinal diseases and anemia. Chicken, chestnuts, chicken, blood and spleen, chestnuts and spleen. Boiling the two together has a stronger hematopoietic function. Especially the old hen has the best effect. Egg lily Chinese medicine believes that egg yolk can clear away heat, nourish yin and replenish blood, while lily can clear phlegm and purge fire, and make up deficiency. Both can be conditioned with sugar, and the effect is good. Tofu and radish tofu are both plant proteins. Eating too much will lead to indigestion, and radish can help digestion. Cooked together, the nutrition of tofu is more easily absorbed by the human body. How to match food? (1) Take several foods with different colors and cook them together. Such as mixed rice: it can be made of fresh peas (green), carrots (red), eggs (yellow) and shrimps (white) with seasonings. (2) The same food should be seasoned by different cooking methods, and mixed in small quantities to avoid food simplification. For example, eggs can be steamed with a little minced meat; Add chopped tomatoes to boiled eggs, and add bean paste to egg porridge; Adding raisins to steamed cakes can arouse children's appetite. (3) Pay attention to the nutritional components of food. Try to choose foods with high nutritional content, such as protein, fat and carbohydrates, calcium, phosphorus, iron, iodine and a small amount of vitamins. Especially in shrimp skin and laver, the content of calcium and phosphorus is high, which can promote the growth and development of bones and teeth; Egg yolk is rich in iron, which can prevent iron deficiency anemia. (4) Pay attention to the complementary role of protein in food collocation: protein, an animal, and protein, a plant, have high physiological values. For example, two kinds of protein, pork ribs and soybean soup, complement each other and improve their nutritional value. Both foods contain high calcium, which is beneficial to the growth of children's bones. Complementarity also plays a significant role in the use of plant proteins. For example, when eaten alone, the physiological values are: corn 60, millet 57 and soybean 64. If the three foods are mixed, the physiological value can be increased to 77.

Mainly light, eat less salt, don't overeat, eat more in the morning and eat well.