The most authoritative healthy diet advice

The common sense of healthy diet that many people know is: only a healthy diet can make you healthy. The relationship between diet and health is complementary. Reasonable diet and adequate nutrition can improve the health level of a generation, prevent the occurrence and development of various diseases, prolong life expectancy and improve national quality. Unreasonable diet, excessive or insufficient nutrition will bring varying degrees of harm to health.

Overeating can lead to obesity, diabetes, cholelithiasis, hyperlipidemia, hypertension and other diseases due to excess nutrition, and even induce moderate tumors, such as breast cancer, colon cancer and so on. It not only seriously affects health, but also shortens life. Long term malnutrition in diet can lead to malnutrition, anemia, lack of various elements and vitamins, affect children's intellectual growth and development, and reduce human disease resistance and labor, work and learning ability.

Diet and health are closely linked. Only by ensuring a healthy diet first can we further ensure the health of the body. There is a certain reason why diseases come from the mouth. Therefore, we can see how important diet is to health. Therefore, everyone should develop good eating habits. Everyone should also know a little bit about healthy eating

1. Vegetables and fruits should occupy half of your food plate

The darker the color and the more kinds of food in this part of the healthy dinner plate, the better. Potatoes and French fries cannot be regarded as healthy vegetables, because they have a high content of rapidly digested starch (i.e. carbohydrates), which is the same as the serial effect of white bread and candy on blood glucose and insulin. In the short term, this will lead to hunger and overeating in the long run. It can lead to weight gain, diabetes and other health problems.

2. Whole grains should occupy a quarter of your food plate, not any grains

Whole grains include whole wheat, brown rice, and foods made from them. For example, whole wheat pasta has a milder effect on blood glucose and insulin than white bread, white rice and other so-called "refined grains". This is why the healthy diet template mentions choosing whole grain foods, because the less processing the better, while limiting the intake of refined grains.

3. Protein from healthy sources should account for a quarter of your food plate

Choose fish, chicken, beans, nuts and other foods, because these foods contain beneficial nutrients, such as fish containing heart health prevention ω- 3 fatty acids, beans contain fiber. For most people, an egg a day is beneficial (diabetics should limit their egg intake. Three egg yolks a week, egg white is not limited). Control the intake of beef, pork, mutton and other meat, and avoid processed meat foods, such as bacon, cold cut meat, hot dogs and other foods, because over time, eating these foods regularly, even a small amount, will increase the risk of heart disease, diabetes and colon cancer.

4. Use healthy vegetable oil

Try to use healthy vegetable oils in cooking, salad making, and dinner tables, such as olive oil, rapeseed oil, soybean oil, corn oil, sunflower oil, peanut oil, etc. Limit the intake of butter and animal oil, and avoid unhealthy trans fatty acids, trans fats (processed foods, meat, biscuits), and hydrogenated oils.

5. Drink water, coffee and tea

Drink plenty of water. If you like, drink tea or coffee (without sugar or with a little sugar).

Limit the intake of milk and dairy products - one or two cups a day, because high intake will increase the risk of prostate cancer or ovarian cancer (children who are crazy and milk every day should pay attention).

Limit the intake of fruit juice - a small cup at most every day, because fruit juice, like those sugary soda, contains too much sugar. Don't drink sugary drinks, because they have little nutritional value except for providing a lot of calories. Over time, regular consumption of sugary beverages can lead to weight gain, increase the risk of diabetes, and may increase the risk of heart disease.

6. Keep energetic and keep exercising

The running figure icon under the healthy diet plate reminds us to maintain vitality and exercise, because regular exercise can control weight well, and the other half needs us to eat a healthy diet to meet our caloric needs.