Principle one

Eat more vegetables and less meat and staple food.

It is suggested that the arrangement of dinner should focus on vegetables and reduce the proportion of meat and staple food. Vegetables are mainly low-calorie vegetables, and meat is mainly fish and shrimp. Bean products can also be used instead of fish and shrimp, and the staple food should be coarse grains.

Specific weight reference: vegetables 200-300g, meat 50g, staple food 100g (depending on the actual situation).

Principle 2

Heat accounts for 20-30% of the total heat in a day.

Generally speaking, dinner should be arranged as much as 20-30% of the total calories in a day. In other words, if your daily calorie intake is 1200 calories, then dinner should be arranged at 240-360 calories.

Example of dinner: a bowl of miscellaneous grains porridge (200g)+ a vegetable tofu soup (50g tofu, vegetables 100g)+ a stir-fried dish (200g).

Principle 3

Finish your meal before 20 o'clock.

If you go to bed at 23 o'clock, it is recommended that you finish your dinner before 20 o'clock. Dinner should not be eaten too late, so we should leave enough digestion time for the stomach to avoid affecting the quality of sleep.

However, the end time of dinner is not absolute. If you are a night shift worker, just finish your dinner about 3 hours before going to bed.