Healthy diet for the Spring Festival is "three less and two more"

The Spring Festival is approaching, and health experts point out that "three less and two more" should be paid attention to during the Spring Festival diet:

"three less"

1. Eat less fat

We do not recommend not eating fat at all, because a healthy body cannot do without fat, but the types of fat we consume must be controlled.

Saturated fat will increase the blood cholesterol content and increase the risk of heart disease. Biscuits, cakes, meatloaf, ham, butter, cheese and foods containing lard, coconut oil or palm oil All contain a large amount of saturated fat.

Hydrated fat, also known as hydrogenated vegetable oil, is mainly used in the production of some biscuits, cakes, margarine, etc. Foods containing hydrogenated vegetable oil (it will be indicated in the food ingredients list) usually contain a large amount of trans fat. Trans fat can also increase the content of blood cholesterol and increase the risk of coronary heart disease and heart disease. Some research results show that trans fat has a greater adverse impact on human health than saturated fat.

So, we must replace foods containing hydrogenated vegetable oils and saturated fats with foods containing hydrogenated vegetable oils and saturated fats. Unsaturated fats can help the human body reduce cholesterol content. Fish, avocados, nuts, sunflower seeds, rapeseed and olive oil all contain a large amount of unsaturated fat. Of course, it is not that the more unsaturated fat is eaten, the better. We also need to reduce the total intake of fat. Only in this way can we reduce energy intake and not lead to obesity. 　　Healthy TiPS:

When buying food, pay attention to the label. Every 100 grams of food contains 20 grams of fat, which is high-fat food, and what contains 3 grams or less is low-fat food.

A high-saturated fat food contains more than 5 grams of saturated fat in every 100 grams of food, which is high-saturated fat, which is low-saturated fat food.

2. Eat less salt

In daily diet, control The intake of salt is very necessary. As we all know, because the ingredient of salt is sodium chloride, which contains sodium ions, excessive intake of sodium will cause hypertension. Although not actively adding salt can reduce the intake of part of the salt in the diet, 3/4 of the salt in the diet is actually brought in the food. Therefore, when we buy food, we must also carefully read the food label.

Healthy TiPS:

Compare the salt content of various foods to You can buy foods with the lowest salt content. Foods with a salt content of more than 1.5 grams/100 grams are high-salt foods, and foods with a content of less than 0.3 grams/100 grams are low-salt foods. In addition, try to eat less salt-containing foods such as bacon, cheese, pickles and smoked fish.

3. Eat less sugar

Reducing sugar intake is a very difficult thing for many people. Many foods contain sugar, such as fruits, vegetables, and water The sugars contained in fruits and vegetables are naturally present and do not need to be deliberately avoided.

However, sugar-containing foods and beverages, such as biscuits, jams, carbonated beverages, etc., contain a large amount of artificially added sugar, and the intake of such foods must be restricted. Carbonated beverages contain very few nutrients, among which artificially added sugars can easily cause tooth decay, increase the body's sense of fullness, affect normal eating, and long-term drinking can easily cause malnutrition.

Healthy Little T IPS:

The method to reduce sugar intake is very simple. People who are used to adding sugar to hot drinks can gradually reduce the amount of sugar until they can be completely unsweetened; people who are used to applying jam on bread can use banana slices, peanut butter or low-fat cheese instead.

In addition, when buying food, you should pay attention to the label. The ingredients of food are usually arranged in diminished by the amount of content, so if sugar is ranked first, it means that the food has a higher sugar content.

"Two more"

1. Eat more fish

Health experts recommend that you regard insisting on eating fish as an important part of your daily diet. You should eat fish at least twice a week, especially oily fish, which contains an omega 3-polyunsaturated fatty acid, which helps prevent the occurrence of coronary heart disease. However, sharks and swordfish are not suitable for children and pregnant women, and other adults should not eat more than once a week.

The content of omega 3-polyunsaturated fatty acids in canned oily fish such as salmon, sardines, mackerel and trout is not significantly different from fresh fish, while tuna is different, although tuna is good Omega 3-polyunsaturated fatty acids are sourced, but once processed into canned food, the content of omega 3-polyunsaturated fatty acids will be significantly reduced.

Healthy TIPS:

White fish (such as haddock, plaid, halibut) and oily fish (such as sardines, salmon, trout and mackerel) can provide the human body with high-quality protein, vitamins and a large amount of minerals.

2. Eat more fruits and vegetables

As we all know, we need to consume a large amount of fruits and vegetables every day, which can provide a large amount of vitamins and minerals needed by the human body. Fruits and vegetables should account for more than 1/3 of the daily food intake, but most people cannot do this. It is recommended that we should eat at least 400 grams of fruits and vegetables every day, no matter which form of fruits and vegetables, such as fresh fruits and vegetables, refrigerated fruits and vegetables, dry fruits and vegetables, fruit and vegetable juice, or canned fruits and vegetables, but do not regard potatoes as a type of vegetables, because it is a starchy food.

At this time, many people may have such questions. How do I know if the vegetables and fruits I eat are sufficient? An apple, banana, pear, orange, two plums, half a grapefruit, a slice of melon or pineapple, and other fruits of the same size are about 80 grams.

In addition, there are 150 ml of juice, a handful of grapes, cherries, or a salad. If you are in the right place Pay more attention to supplementing vegetables in the meal, so you can basically ensure an intake of about 160 grams. If you increase some fruits with some meals in moderation, you can easily reach 400 grams of fruits and vegetables.

Healthy TIPS: You can put a handful of dried fruits in the porridge at breakfast, or eat half a bunch of grapes or an apple, or drink a glass of juice;

At lunch, eat a salad or a banana sandwich; at dinner, eat more vegetables, especially when eating fish, chicken and pork, at least two kinds of vegetables at the same time.

In addition, when reading books, watching TV or browsing the Internet, you can also have an apple, which not only adds interest, but also increases nutrition.