In today's society, people pay more and more attention to healthy diet, and low-salt and low-fat diet has gradually become the new favorite of health care experts. If you want to stay healthy and reduce the risk of chronic diseases, a low-salt and low-fat diet is your best choice. Today, we will uncover the secret of low-salt and low-fat diet for three meals a day, so that you can easily start a healthy life.

Breakfast: nutritious and full of energy.

Wake up in the morning, a cup of delicious oatmeal warms your stomach and fills your stomach. Drink a cup of low-fat yogurt, eat a handful of nuts, protein and dietary fiber, and you can start a full day. If you prefer western breakfast, whole wheat bread with fried eggs and low-fat bacon is also a good choice. Remember to put less salt and decorate the plate with fresh vegetables such as tomatoes or mushrooms to make it more pleasing to the eye.

Lunch: light and refreshing, relaxed and unburdened.

At noon, you might as well give yourself a steamed fish. Fish is tender and delicious, rich in high-quality protein and omega -3 fatty acids, with a boiled broccoli and a bowl of brown rice, balanced in nutrition and light in taste. If you like meat, have a chicken breast salad. Tearing the chicken breast into small pieces, adding fresh tomatoes, cucumbers and corn kernels, and sprinkling a little olive oil and lemon juice can refresh your mind and make your afternoon work more focused and efficient.

Dinner: rich and delicious, satisfying the taste buds.

Of course, the most important meal of the day must be rich and delicious. Let's have a braised tofu. Tofu is rich in plant protein and low in calories. With carrots, vegetables and other vegetables, the soup is delicious. If you like spaghetti, have a spaghetti with low-fat meat sauce. Cook whole wheat pasta, add homemade meat sauce (mainly tomatoes, onions and lean meat) and sprinkle with a little parmesan cheese, so that you can enjoy the food without any burden.

Snacks: healthy appetite, refuse fat.

Between meals, it is inevitable that there will be a little hunger. At this time, you can choose fresh fruits, such as apples, bananas or blueberries. These fruits are rich in vitamins, minerals and dietary fiber, which are both satisfying and healthy. You can also have a cup of sugar-free berry yogurt, which is sweet and sour, giving consideration to both delicious and nutrition.

Cooking skills to easily reduce fat and salt

When cooking, try to use light cooking methods such as steaming, boiling and stewing, and use less frying and frying. Choose fresh ingredients, reduce processed foods and avoid excessive intake of salt and trans fats. Adding incense and spices to dishes, such as basil, thyme and black pepper, can not only improve the taste, but also reduce the salt intake.

Step by step, develop healthy habits

A low-salt and low-fat diet is not achieved overnight, and it needs to be gradual. Start by reducing a spoonful of salt for three meals a day and gradually adapt to the light taste. Choose more low-fat ingredients, such as lean meat, fish, tofu and bean products, and eat less fat, fried food and processed meat. Develop good eating habits and persevere, and you will gain a healthier and lighter self.