Every meal should have meat, milk and eggs. Don't eat fried food and foreign fast food ... it's too difficult. Looking at various nutrition guidelines and dietary suggestions, I believe many office workers will send out such feelings! Yes, for white-collar workers who are nervous at work and solve their gastrointestinal problems with a box lunch every day, it is simply impossible to maintain such a nutritional balance every meal every day. For urbanites who have a lot of entertainment, it is a shame to ask customers to order a table with vegetables and fruits as the main ingredients, and then eat plain rice and boiled water. Nutritionists point out that the nutritional balance is not based on a meal, but is maintained in a few days to weeks. Paying attention to nutrition does not mean sacrificing the necessary social and food enjoyment. If you eat more meat at ordinary times and eat vegetables and coarse grains at home at weekends, it is also a balance. Nutritional diet also needs personality arrangement. A person's nutritional needs are based on a balanced choice of various foods. This balance is not based on a meal, but is maintained in a few days to weeks. In other words, when a person drinks half a catty of milk in the morning, there is no need to drink milk for lunch and dinner; Eat more meat today and more vegetables tomorrow; I only ate one meal of fish this week, and I should eat two more meals next week to meet the suggestion of a balanced diet. He said that there are many hospital managers, and there are many entertainments at ordinary times. It is inevitable to eat big fish and big meat often. Their nutrition trick is to eat more vegetables and fruits at home on weekends, eat a special meal of corn rice and coarse grain rice, plus exercise several times a week, and stick to it for a long time to be healthy. If a person's diet only keeps a certain balance in a certain fast food, it doesn't mean that his diet for a day, days or even weeks conforms to the food collocation ratio suggested by nutrition. On the other hand, paying attention to nutrition does not mean sacrificing the necessary social and food enjoyment, and a nutritious diet also needs individual arrangements. A person's eating habits and social life patterns are different, and the fast food designed for him should also match. For example, some people are in a hurry to go to work in the morning and have no time to drink milk. They can serve a glass of milk for lunch and dinner, and attend a banquet in the evening. They might as well eat lightly at noon and have a full lunch, so they might as well eat a fruit during the afternoon break. "Food is not garbage, and unscientific eating is garbage."

Junk fast food is actually not that junk. When it comes to junk fast food, people blame it most because these foods are high in calories, protein and fat, and eating too many of these ingredients is related to chronic diseases such as cardiovascular disease, diabetes, obesity and cancer. In fact, protein is a very important nutrient. Insufficient energy will affect our brain and immune function, and some components in fat are necessary for human body. It should be said that no matter what kind of food, eating too much is not good, and eating too little is not good. Food itself is neither good nor bad, nor is it rubbish. It is only because the variety and quantity people eat are inappropriate and unscientific that they eat like garbage. Lin Weizhong said that food itself is not garbage, and unscientific eating is garbage. In fact, just as nutritious fast food cannot guarantee the reasonable nutrition of one's diet, it is not impossible to maintain reasonable nutrition if the so-called junk fast food can be well matched with other diets. Fast food itself may have no nutritional value. No matter whether it is labeled as nutrition or garbage, it should first be understood as food selection based on weighing factors such as cost, taste and convenience, and its basic nutritional function is to meet the demand of instant energy supplement. At the same time, fast food is a part of a person's various food combinations and total nutritional supply for a period of time. Whether there is nutrition depends on whether the proportion of these foods is reasonable. From the diversity of social life, fast food should be regarded as one of the choices of various meals. If you deny everything, you may lose many conveniences in life. It is worth noting that some people regard eating foreign fast food as a holiday recommendation or even as a reward for their children, which is not far from eating fast food into garbage. Lin Weizhong pointed out that excessive energy and saturated bad fat are, after all, a manifestation of an unhealthy eating pattern, and a large number of fried foods, refined grains, high-sugar drinks and a small amount of vegetables should not be our daily main food choices. Different foods should have different eating frequencies.

Grasp the frequency of your meals. In some dietary suggestions, people are always told that this is inedible and that is harmful to health, so that some people joke that nutrition and health are the enemies of food. For most people, all foods are edible, but from the perspective of maintaining health and a balanced diet, different foods should be eaten at different frequencies, some should be eaten every day, and some can only be eaten several times a year. Too much or too little will become the enemy of health and nutrition. The best foods to eat every day are milk, eggs, animal food, vegetables, fruits and miscellaneous grains. When choosing staple food, we should avoid eating single flour and rice, and eat more coarse grains, miscellaneous grains, whole wheat products and potato foods such as sweet potatoes, taro and potatoes. Among vegetables, dark vegetables are relatively rich in nutrition, while fresh fruits can provide rich vitamin C and dietary fiber. Animal foods include animal meat, poultry, fish, eggs, shrimp, animal offal and seafood, and mainly provide protein, fat, minerals and vitamins A and B, etc. Fresh cow and sheep milk, yogurt, cheese, milk powder, soybean milk, etc. It mainly provides protein, unsaturated fatty acids, B vitamins and lecithin, and also provides rich calcium. Foods eaten several times a week: including animal liver, animal blood, bean products, nuts, different kinds of meat, eggs, desserts, potatoes, etc. Foods to eat several times a month: drinks, alcohol, candy, fried food, etc. Foods eaten several times a year: foreign fast food, butter, cream, etc. Shut your mouth and do enough exercise. Finally, it should be reminded that people should not only pay attention to the nutrition of diet, but also consider lifestyle factors, such as sports activities, smoking, drinking and psychology, which together with diet constitute the foundation of good health. Many studies have found that the most important thing to maintain weight is the amount of activity. More physical activity and more fat intake do not necessarily lead to obesity. Especially in modern society, physical activity is getting less and less, and it is often a failure to maintain weight simply by controlling your mouth-controlling your food intake; Efforts to keep weight can only be effective if you keep silent and do enough exercise at the same time. According to the Japanese suggestion, the amount of exercise needed to maintain weight should be 8000 to 10000 steps per day. According to European and American research, there should be more than 60 minutes of brisk walking and other moderate-intensity exercise every day. Although there are few studies on China people at present, foreign studies remind us that maintaining weight requires more physical activity, and more exercise will also reduce the risk of cardiovascular disease, diabetes, colon cancer and breast cancer.