Hello! The key to a balanced diet is to have a full lunch, and to ensure that the calorie intake of a day's diet is not higher than the calorie intake, so as to control the weight.

Guiding opinions:

Pay attention to the diversification of food at lunch, ensure full, and pay attention to eating well at breakfast and eating less at dinner. Eat more fruits and vegetables and drink more water to promote health.

What nutrition do you eat without getting fat? Eat less and eat more, but don't increase the amount of food per meal. Because most thin people have weak gastrointestinal function, eating too much at a meal often cannot be effectively absorbed, but it will increase the burden on the stomach and cause indigestion. You can change the number of meals per day to 4~5 times. Food is easy to digest, high in protein and calories, and the intake of various nutrients is gradually increased step by step.

It is recommended to eat lean meat, eggs and milk, and pay attention to controlling the amount.

Eating fruits and vegetables, any food is nutritious, there is no rule that only you love it or not. In fact, you can eat anything you want, as long as you don't eat too much, you won't gain weight. The first meal in the morning is the most important. /kloc-Don't eat after 0/2 o'clock. The next two meals can be reduced. This will keep you from getting fat.

The staple foods to choose from include noodles, pork porridge, sushi, soup, etc., which are quickly packed outside. Just tell me how to eat. In the morning, eat three bread palm-sized bags and a bottle of milk, plus a box of meat and eggs in 3 yuan outside rice rolls. Just a bowl of rice, a la carte and meat at noon and evening. And soup. Actually, I said these dishes are meat. I don't know the names of those dishes. Meat is known as chicken, pork, duck, roasted red herring and so on. If mother is a good cook, she will cook well and have a good appetite. Eat less if you don't want to gain weight.

What is simple, nutritious and not fat for breakfast? Breakfast is a very important part of nutrition supply. Getting up a quarter of an hour early and preparing a hearty breakfast for yourself and your children should be a "compulsory" class every day-how to eat breakfast? The digestive tract is prone to illness: if you don't eat breakfast, you will be depressed first, and it will also affect the secretion of gastric acid and bile, weaken the function of the digestive system, and induce digestive diseases such as gastritis and gallstones. Can't lose weight and gain weight: skipping breakfast will also make people feel hungry and hungry at lunch. If you eat too much food unconsciously, the extra energy will be converted into fat in your body. Over time, fat will accumulate under the skin, leading to obesity. Decreased resistance: Malnutrition caused by skipping breakfast will also lead to decreased body resistance and susceptibility to colds, cardiovascular diseases and other diseases. Damage to women's appearance: For women, if they don't eat breakfast, they can only use glycogen and protein stored in their bodies, which will lead to dryness, wrinkling, anemia and accelerated aging over time. Children lead to stunting: children who skip breakfast consume less energy, protein, fat, carbohydrates and some minerals than children who eat breakfast. The nutrition provided by breakfast is difficult to be supplemented by lunch or dinner. Skipping breakfast or poor nutritional quality of breakfast is one of the main reasons leading to insufficient intake of energy and nutrients throughout the day, which will affect the nutritional status and growth and development of teenagers for a long time. Affect learning ability and performance: learning is a heavy mental work, and the only energy that the brain can use is glucose in the blood, that is, blood sugar. If you don't eat breakfast or the nutritional quality of breakfast is poor, the blood sugar level will be relatively low, and you can't deliver enough energy for the normal work of the nervous system in time, thus affecting your learning ability and academic performance. According to the comparative experiment, teenagers who don't eat breakfast have lower scores in figure recognition error rate, reaction ability and math test than teenagers who eat breakfast. Teenagers with good nutritional quality of breakfast scored significantly better in standard test, logical thinking ability, creative thinking ability and physical endurance, and other phenomena such as being late and absent from class were also significantly less than those with poor nutritional quality. Various collocation methods of nutritious breakfast The choice of breakfast can be varied, as long as the three "must" principles are met. Yogurt+vegetable bag/meat bag+vegetables: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed. Beauty eight-treasure porridge: If female white-collar workers have the conditions, they can make eight-treasure porridge the night before, adding rice, red beans, peanuts, medlar and so on. It's convenient and beautiful to eat while it's hot the next morning. Hypoglycemic milk cereal: first make cereal with boiling water, and then add milk. This collocation is more suitable for people with hyperglycemia or diabetes family inheritance. Healthy breakfast 1. Eating breakfast immediately after getting up is easy to indigestion, and it is generally better to eat it 20 to 30 minutes after getting up. People who have the habit of getting up early, it is best to arrange breakfast after 7 o'clock. You should give more time to eat breakfast, eating too fast will easily damage the digestive system. Breakfast should also be timed, otherwise it will affect digestion and absorption. The food eaten after breakfast cannot replace breakfast, so it is unscientific to skip breakfast by adding meals. 6. Parents' role models are very important. Only when parents take the lead in eating nutritious and healthy breakfast can children develop good breakfast habits. 1, slow you down: breakfast is the energy source of brain activity. If you don't eat breakfast, your body can't supply enough blood sugar for consumption, and you will feel tired, weak, inattentive, depressed and unresponsive. 2. Chronic diseases may "rise": skip breakfast and start a day's work with an empty stomach. In order to gain power, the body will use thyroid gland, parathyroid gland, pituitary gland and other glands to burn tissues, which will not only cause hyperthyroidism, but also make the body sour and suffer from chronic diseases. 3, the stomach may be "rebellious": eating breakfast at noon, the stomach is hungry for a long time, which will cause excessive gastric acid secretion, which is easy to cause gastritis and gastric ulcer. 4, constipation "out of the cage": in the case of regular meals, the phenomenon of gastrocolon reflex will naturally appear in the human body, simply speaking, it is to promote defecation; If you don't eat breakfast as a habit, it may cause gastrocolonic reflex disorder for a long time, which may cause constipation. 5. It will bring you closer to obese people: Once the human body realizes the lack of nutrition, it consumes carbohydrates and protein first, and then fat, so don't think that skipping breakfast will promote the consumption of fat. On the contrary, skipping breakfast will make you eat more for lunch and dinner. Instead of losing weight, you will get fat. Friendly reminder: don't think that you can lose weight without eating breakfast and absorbing less calories. According to nutritionists, breakfast is the most difficult meal for everyone to turn into fat in a day. Don't eat breakfast every day, just eat more lunch. Japanese sumo wrestlers only eat lunch and dinner instead of breakfast, so breakfast is very important. The ratio of breakfast, lunch and dinner is preferably 3: 2: 1, so that the essence you eat in a day can be consumed at the most vigorous time.

What nutrition do you eat without getting fat? As long as you exercise regularly, you won't get fat.

What's for lunch? Weekend nutritious lunch. It is very important for an office worker to recommend lunch.

In the bustling business center, that is, the area where office buildings are concentrated, about 90% of office workers eat lunch outside, 60% choose to order food (box lunch), and 40% bring their own box lunch. Of the 90% lunches that eat out, 20% like noodles and jiaozi. 30% is 7- 1 1 (explained below); 40% is restaurant AA.

Aiqimenjia-fish egg rice noodle

Lunch type: noodle lovers like fish egg noodles best.

Reason for choice: Just fill your stomach.

Lunch idea: there is nothing delicious near the company, so eating at noon is very casual. Rice, rice flour and noodles are all ok. If sometimes lunch really tastes bad, just grab some cookies when you are hungry in the afternoon.

Nutritionist's suggestion: 1. The nutritional value (vitamins, minerals, fiber) of hot dishes in noodle restaurants is the same as at home, but in order to make the dishes more fragrant, most of them are coated with lard, which will make the saturated oil high and lose the meaning of eating vegetables. 2. If pasta is often the main food, fiber is the easiest to lack, so you should add more vegetables and fruits when you go home for dinner.

Family-based-eat less food and eat more vegetables

Lunch type: B&B food.

Reason for choice: economical and practical.

Thoughts about lunch: Eat only apples and milk for breakfast. Lunch is the most important of the three meals. Buy a lot of vegetables in the market and put them in the refrigerator, mainly meat pies and carrots. Meat is steamed uniformly, so just eat one dish. I eat less because I think rice is starch, and I am afraid that if I eat too much, I will get fat.

Nutritionist's suggestion: 1. It is wrong to think that eating rice will make you fat. In fact, the weight gain is mainly due to the intake of more calories than the body needs, not just starchy food. 2. Based on the recommended total calories per day 1400 calories, if it is divided into three meals, lunch can consume about 450-500 calories, then lunch can be changed to half a bowl of rice, one portion of meat or fish and two portions of vegetables. In this way, the calories are about 430 ~ 470 kilocalories, which is less than the original way, which conforms to the principle of balanced diet and will not affect health for a long time.

Fast and convenient -7- 1 1 family

Lunch type: two snacks and a bottle of yogurt.

Thinking about lunch: saving time quickly

Reason for choosing: I don't want to follow others, which is convenient and quick. I'll take it and leave. Breakfast and dinner are good, so it doesn't matter if lunch is simple.

Nutritionist's suggestion: 1, lunch is too simple and unbalanced, and there is almost no fiber intake. 2. It is suggested that you can choose a steamed rice and a bottle of yogurt for lunch, but it is best to eat 1 ~ 2 fruits or choose a lettuce salad in a convenience store (less salad dressing) to increase fiber, and occasionally add a tea egg, which will probably have 400 ~ 450 kilocalories.

Fast food family-ribs and chicken leg rice

Lunch type: ribs rice, chicken leg rice, etc.

Thoughts on lunch: I don't pay much attention to lunch. I eat whatever I have and am used to eating rice.

Reason for choosing: It can not only fill your stomach, but also save time.

Question about lunch: What should I eat for lunch? I will feel better in the afternoon and won't doze off at work?

Nutritionist's suggestion: a lunch of ribs or chicken legs has about 700 ~ 800 kilocalories. It is suggested that it can be changed into a buffet, three dishes and a small bowl of rice, which is enough to cope with the energy needed for afternoon activities and will not gain weight. Dozing off is often not something that can be solved at lunch. It is important to find a place to take a quiet nap after lunch, even if it is only 10 minutes, which should improve the problem of dozing off in the afternoon.

Home cooking has a unique flavor-bring your own lunch.

Lunch type: bring your own lunch: fish, vegetables, a little meat and a bowl of rice.

Thoughts on lunch: I am pregnant for more than 2 months now, and I am seriously afraid of happiness. At noon, I will take a fruit to the company to eat, such as apples and grapes. Have porridge or noodles for breakfast and 3-4 courses for dinner, without other supplements.

Reason for choice: bring your own lunch box, which is sanitary and convenient.

Question about lunch: I have a bad appetite now. What can I eat to improve? I don't like drinking dairy products since I was a child. Now I'm pregnant. How should I supplement nutrition?

Nutritionist's suggestion: 1. Although Miss Hu is afraid of happiness now, according to the present diet, it is not bad and can be controlled within a basic range. In fact, in the first three months of pregnancy (the first three months), there is no need to supplement food, and you can eat mainly on weekdays. In the second and third stages, only 300 kilocalories need to be supplemented, and the weight gain during pregnancy should be controlled as much as possible at 10 ~ 12 kg, which is helpful for postpartum weight recovery. 2, 300 kcal food that needs to be supplemented during pregnancy, as long as you add a cup of low-fat milk and an egg to your daily diet, you can meet the calories and nutrition needed during pregnancy. 3. If you don't like to drink milk, you will have the problem of calcium deficiency. In addition to drinking soybean milk, you need to add 500 mg of calcium tablets.

Lunch science

● Two taboos for lunch.

1, avoid carbohydrates, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate on their work.

2. Avoid replacing lunch with convenience foods, such as instant noodles, western-style fast food and other foods with low nutritional content.

● Lunch is suitable for both.

1, protein and foods with high bile content, such as meat, fish, eggs and bean products, should be eaten. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp and play an important role in understanding and memory.

2. Eat more foods with low fat content such as lean meat, fresh fruit or fruit juice, and ensure a certain amount of high-quality protein such as milk, soybean milk or eggs, which can make people react flexibly and think quickly.

What nutrition do you eat to gain weight for breakfast? First of all, from the diet, eat well early, eat well at noon and eat less at night. What should I eat in the morning to gain weight? On the big side, you can choose some foods that are easy to digest and absorb, and high-calorie foods such as milk, soup and vegetable soup are good choices. Specifically, the early heat is controlled at 1500 calories, which is the heat that must be achieved to gain weight.

Recommended reading: Guangdong-style fattening recipe: peanut and soybean pot trotters

Excuse me, what is good for a nutritious lunch to lose weight? Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:

The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;

Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;

Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;

Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);

Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;

Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: first, it is best not to eat pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);

Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!

Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.

Above, your perseverance.

As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.

If you can persist for a long time, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?

Wish you success!

The food you eat is not fattening, but nutritious. Fat people are fat when they eat anything! If you want to lose weight, don't think about opportunistic eating something you don't think you want to get fat! Don't eat anything if you want to lose weight! Diet, eat porridge for breakfast, vegetables at noon, no meat, a tomato at night and tea without milk! Like Pu 'er, lemonade! In this case, losing ten pounds a week is not a problem! I experimented with it myself!

What kind of bread won't gain weight? What is the most nutritious breakfast? To tell the truth, experience for yourself, any bread is fat! Said it was whole wheat, who believed it? Now even the steamed bread is whole wheat color, you'd better give it up ~ but if you really want to eat it, it's safer to eat whole wheat (for your health)

What's for lunch? Add vegetables, rice, steamed bread, coarse grains, etc. Here's to healthy fish! The most nutritious thing, of course, is not every day. You need to change different meat, eggs and coarse grains every day! Nutrition can be completely balanced!