1, less salt and less spicy when cooking.

Adults should not consume more than 6 grams of salt every day. In addition to salt, all salty condiments such as monosodium glutamate, chicken essence and soy sauce also contain a lot of sodium, so eat less.

2. Choose more high-quality edible oil and control the dosage.

Adults should eat 25-30g of edible oil every day.

3. Use steaming and boiling cooking methods.

Quit the heavy-taste eating habit and keep the original flavor and nutrition of the food to the maximum extent.

Step 4 choose meat with low fat content

Fish and poultry should be the first choice for eating meat. But it's best to remove the skin when eating chickens and ducks.

Step 5 control sugar intake

The daily intake of added sugar should be controlled below 50 grams, preferably not more than 25 grams.

6. Pay attention to the ratio of meat to vegetables.

The proportion of non-meat in three meals should be controlled at 1:3 ~ 1:4. Every day, you should eat 300-500g of vegetables and 0/20-250g of animal food, including 50-75g of livestock and poultry meat, 50-75g of fish and shrimp and 25-50g of eggs.