1, less oil?
Including the fat and edible oil contained in the food itself. Do not eat fried, fried foods and foods with high fat content such as fat, animal offal, cream, butter, chicken skin and duck skin. Cooking oil is 25-30 grams per person per day.
2. Less sugar?
It mainly refers to adding sugar. During cooking, try to put less sugar or choose not to put sugar, don't drink sugary drinks, and eat less cakes and biscuits with high sugar content. The new dietary guidelines suggest that the daily intake of added sugar for adults and children should be controlled below 50 grams, preferably not more than 25 grams (about 2 spoons of old-fashioned porcelain spoons).
3, less salt
Including edible salt and foods with high salt content. Edible salt does not exceed 6 grams per person per day, which is about a flat bottle cap (beer bottle cap). Pay attention to invisible salts (chicken essence, monosodium glutamate, salad dressing, sweet noodle sauce, oyster sauce, etc.). ), and eat less foods with high salt content (ham, salted fish, bacon, canned food, etc. ).
4. Less spicy spices?
That is, spicy, spicy and sour spices should be avoided.
5, light diet The correct cooking methods are steaming, stewing, drowning, cold salad and so on. However, a light diet does not mean that a single diet, diversified food and balanced nutrition are king. Grains, potatoes and miscellaneous beans, with an average of 3 kinds per day and at least 5 kinds per week;
Vegetables and fruits, 4 kinds per day on average, at least 10 kinds per week; Livestock, poultry, fish and eggs, with an average of 3 species per day and at least 5 species per week; Milk and dairy products, soybeans, nuts, an average of 2 kinds a day, at least 5 kinds a week.
Extended data:
The benefits of a light diet
1, reducing the physical burden
Eating habits will directly affect the burden on the body. If we don't often eat some heavy-flavored foods, the metabolic burden on our bodies will be relatively less, which can effectively reduce the burden on our bodies.
2. Disease prevention
For middle-aged and elderly people with hypertension, diabetes and heart disease, a light diet is absolutely necessary. Sticking to a light diet is a good way to prevent diseases.
3. Improve our life span.
In fact, the diet of many long-lived elderly people is very light, because a light diet can effectively reduce the burden on our bodies, so many organs of the body will not age so quickly, so maintenance is very important. Light eating habits are like adding maintenance functions to our bodies.
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