1.- three meals a day, plus a little food-enjoying food is one of the key points of a small amount of food. Although three meals are routine, one meal can be luxurious. If you are in a bad mood when eating, the taste will at least be halved, which is not conducive to nutrient absorption. 2. Intake 1500-2000 calories a day-this is also the focus of a small amount of food. Whether it is a low-calorie food or a luxury food, the calories are limited to this. For mature men, 1800 card is enough. As long as the nutrition is balanced, you will feel full. 3. Eat seasonal food-there are no seasons in food nowadays, but seasonal food tastes good. Choosing Natsuna in summer and autumn vegetables in autumn is not only delicious, but also has the highest nutritional value. Out-of-season food is precious, but there is no need to eat it. 4. Use fresh or live food-the purchase of vegetables, fish and meat pays attention to freshness, so it is also important to learn to keep fresh. Choosing seasonal food can also take into account freshness. 5. Don't overheat when cooking-water-soluble nutrients, cooked with water for a long time, will halve the nutrients. If fried too hot, it will lead to the rapid deterioration of oil, making the aging characteristics easy to enter the body. 6.50% heated food and 50% raw food-50% heated food and 50% raw food in each diet, or divide the three meals equally. Grilled fish with lettuce, fried sashimi with vegetables. If you cook too much food, you can mix it with kelp, vinegar and fruit. 7. Don't use expired and oxidized food, for example, don't use cooking oil. Even if it is not much, the oil is still in danger of oxidation. A substance that rusts once it is oxidized. Dried fish is exposed to the air for a long time, even if it has not expired, it is worried about oxidation. 8. Don't use molds-some molds are good for health, some are harmful to health, and some contain highly toxic substances or carcinogens. The growth of mold indicates that there is something wrong with storage and it is inedible. 9. Aim for 30 kinds of food every day, and try to eat only 30 kinds of food for three meals a day. Duplicate food can only be counted as one kind. When eating sashimi, try to eat as many other fish as possible except tuna. Use a variety of food seasonings when cooking. This is the secret. 10. dietary changes-try to eat a variety of foods, and don't eat one food often. Don't be partial to food, occasionally choose foods that you don't eat often, and expand the scope of consumption. You can choose western food and enjoy eating. 1 1. Avoid refined foods-oil, sugar, salt and flour are all refined foods. Try to choose foods with low delicacy, such as unbleached bread, brown sugar, sea salt and other natural foods. 12. Both insoluble fiber and water-soluble fiber should be ingested-food fiber can be divided into water-insoluble hemicellulose system fiber and water-soluble fiber. Pectin, mannan glucan, polysaccharide and hemicellulose belong to the former. Apple belongs to the latter.