Staple food protein fruit vegetable

A healthy way of eating

2 1 1 healthy plates

Two servings of vegetables

Choose all kinds of vegetables, give priority to high-fiber vegetables, and root vegetables will have higher starch content, so they need proper amount.

Protein 1 copy.

Lean meat > fat meat, mainly white meat.

Staple food 1 serving

Non-refined > refined, mainly whole grains, you can also choose to eat fruit instead of staple food, but you can only eat it once a day.

Staple food:

Staple food generally refers to carbohydrate food. Whenever carbohydrate/starch food is ingested, the body will digest it and convert it into glucose to provide energy for the human body. Soba noodles, rice, rice balls, oats, bread, burritos, quinoa, pasta, biscuits, flour, corn, steamed bread, sweet potatoes, potatoes, pumpkins and taro.

Protein: protein is an important basic substance of all cells in human body. From skin, hair and nails to muscles, internal organs and nerves, they are all made up of protein. Protein can replenish human energy, promote muscle synthesis, help metabolism and increase satiety. Eggs, quail eggs, chicken breast, pure protein powder, lean beef, lean mutton, lean pork, fish, scallops, cuttlefish, shrimp, crab, oysters, tofu, scallops and yuba.

Vegetables: Vegetables are rich in dietary fiber, which helps to feel full, promote gastrointestinal peristalsis and avoid constipation. In addition, it is rich in antioxidants, which can improve human immunity and reduce inflammation in the body. Spinach, bitter gourd, cabbage, bean sprouts, sweet pepper, broccoli, croissants, cabbage, eggplant, pepper, Chinese cabbage, glass lettuce, mushrooms, oil wheat, parsley, celery, tomatoes, cucumbers, green beans, long beans, asparagus, peas, four-cornered beans, cauliflower, white radish, Chinese cabbage and wax gourd.

Fruit: Fruit is rich in dietary fiber and antioxidants, which helps to feel full and enhance immunity. However, because fruit also contains high fructose, it must be taken in moderation. Apple, orange, kiwi fruit, grape, watermelon, strawberry, blueberry, banana, mango, guava, pineapple, passion fruit, carambola, durian with red hair, honeydew melon, pitaya, rambutan, durian, litchi, mangosteen, pomegranate, pear, papaya, plum, cherry, grapefruit, pepper and persimmon.