The British Food Standards Agency released ten dietary suggestions at the end of last year to help people develop healthy eating habits and keep fit in the new year! Only in this way can we turn over a new page at 20 1 1. Is this suggestion also worth learning?
First, moderate dieting
For many people, losing weight is the first step towards health. This is because obesity can easily lead to health problems such as heart disease and diabetes. But we must pay attention to the principle of moderation in dieting. Many dieters strictly control their food intake and types because they want to lose weight in the shortest time, which is an unhealthy diet method. Because this not only deprives people of the pleasure of eating, but also easily leads to the lack of essential nutrients.
The correct way is to change bad eating habits and reduce the total food intake step by step. Eat more starchy foods, such as steamed bread, bread, noodles and potatoes. Eat as many foods containing whole grains as possible; Eat less high-fat food, such as ham, cake, cream, etc. Eat more fruits and vegetables, because they are not only low in fat, but also can increase satiety and reduce hunger; Try to choose skim milk or low-fat yogurt when drinking milk; Don't eat skin when eating meat, because the fat content in skin is much more than that in meat. Of course, the most important thing is to pay attention to strengthening physical exercise.
Second, strengthen exercise.
Physical exercise is a very important part of healthy living habits, and it is also the best way to help us lose weight and maintain a perfect figure. You may wish to recall that how many people made a good fitness plan for themselves at the beginning of the year? How many people can stick to their fitness plan? How much time do you spend on the sofa every day? Therefore, turning exercise into a part of life and taking fitness as a kind of enjoyment of life is a view that many people need to change at present. Swimming, walking, cycling or joining a health club are all good ways to exercise. The form of exercise is not important, but you should stick to it.
Third, eat less fat.
We don't recommend not eating fat at all, because a healthy body cannot do without fat, but the kind of fat you eat must be controlled.
The length of saturated fat will increase the content of cholesterol in blood and increase the risk of heart disease. Cookies, cakes, patties, ham, cream, cheese and foods containing lard, coconut oil or palm oil all contain a lot of saturated fat.
2. Hydrogenated fat, also known as hydrogenated vegetable oil, is mainly used to produce some biscuits, cakes, margarine and so on. Foods containing hydrogenated vegetable oils (indicated in the food ingredient list) usually contain a lot of trans fats. Trans fats also increase cholesterol in the blood and increase the risk of coronary heart disease and heart disease. Some research results show that trans fats have more adverse effects on human health than saturated fats.
Therefore, it is necessary to replace foods containing hydrogenated vegetable oil and saturated fat with foods containing unsaturated fat. Because unsaturated fat can help the human body reduce cholesterol content. Fish, avocados, nuts, sunflower seeds, rapeseed and olive oil all contain a lot of unsaturated fat. Of course, the more unsaturated fat you eat, 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.
The best way is to pay attention to the label when buying food. Every100g of food contains 20g of fat, and those containing 3g or less are low-fat foods. Every100g of food contains more than 5g of saturated fat, which belongs to high saturated fat food, and1.5g of saturated fat or even lower belongs to low saturated fat food.
Fourth, eat less sugar.
Reducing sugar intake is a very difficult thing for many people. Many foods contain sugar, such as fruits and vegetables. The sugar contained in fruits and vegetables is natural and does not need to be avoided deliberately. Sugary foods and drinks, such as biscuits, jam and carbonated drinks, contain a lot of artificially added sugar, so the intake of such foods must be restricted.
Carbonated drinks contain few nutrients, among which artificially added sugar is easy to cause tooth decay, increase people's satiety, affect normal eating, and long-term drinking is easy to cause malnutrition.
The way to reduce sugar intake is simple. People who are used to adding sugar to hot drinks can gradually reduce the amount of sugar added until no sugar is added at all. People who are used to spreading jam on bread can use sliced bananas, peanut butter or low-fat cheese instead. In addition, when buying food, pay attention to the label. The ingredients of food are usually arranged in descending order of content, so if sugar ranks first, it means that this food has high sugar content.
Fifth, eat more fruits and vegetables.
As we all know, we need to eat a lot of fruits and vegetables every day, which can provide a lot 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 can't do this. Experts suggest that we should eat at least 400 grams of fruits and vegetables every day, no matter what kind of fruits and vegetables we choose, such as fresh fruits and vegetables, frozen fruits and vegetables, dried fruits and vegetables, fruit and vegetable juice, or canned fruits and vegetables, but we should never regard potatoes as a vegetable because they belong to starchy food.
At this time, many people may have such questions. How do I know if I have eaten enough fruits and vegetables? An apple, banana, pear, orange, two plums, half a grapefruit, a piece of melon or pineapple, and other fruits of the same size weigh about 80 grams. In addition, there is 150ml juice, a handful of grapes and cherries, or a salad. If you pay more attention to supplement vegetables in dinner, you can basically ensure the intake of about 160 grams. If you add some table fruits in moderation, you can easily reach the intake of 400 grams of fruits and vegetables. Experts suggest that you can put a handful of dried fruit in porridge at breakfast, or eat half a bunch of grapes or an apple, or drink a glass of juice; Eat salad or banana sandwich for lunch; At dinner, eat more vegetables, especially fish, chicken and pork, and eat at least two kinds of vegetables at the same time. In addition, when reading, watching TV or surfing the Internet, you can also eat an apple, which not only increases the interest, but also increases the nutrition.
Sixth, eat more fish.
White fish (such as haddock, sole and halibut) and oily fish (such as sardines, salmon, trout and mackerel) can provide high-quality protein, vitamins and a lot of minerals. Experts suggest that people should insist on eating fish as an important part of their daily diet, and eat fish at least twice a week, especially oily fish, which contains an omega-3-polyunsaturated fatty acid, which is helpful to prevent coronary heart disease. However, sharks and swordfish are not suitable for children and pregnant women, and other adults had better not eat them 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 that in fresh fish, but tuna is different. Although tuna is a good source of omega-3 polyunsaturated fatty acids, once it is processed into canned fish, the content of omega-3 polyunsaturated fatty acids in it will be significantly reduced.
Seventh, eat less salt.
It is necessary to control the intake of salt in daily diet. As we all know, because the composition of salt is sodium chloride, which contains sodium ions, excessive intake of sodium will lead to hypertension. Although not actively adding salt can reduce the intake of some salt in the diet, 3/4 of the salt in the diet is actually brought in by food. Therefore, when buying food, we should also read food labels carefully. The best way is to compare the salt content of various foods in order to buy the food with the lowest salt content. Foods with salt content above1.5g100g are high-salt foods, and foods with salt content below 0.3g/ 100g are low-salt foods. In addition, try to eat less salty foods such as bacon, cheese, pickles and smoked fish.
Eighth, be sure to have breakfast.
This is a very valuable suggestion, because a nutritious breakfast can provide energy, vitamins and minerals for a day, and help us to meet the hard work of the whole day with abundant energy.
Many people think that skipping breakfast helps to lose weight, but this is very wrong. Not eating breakfast can not only reduce weight, but also have adverse effects on health because basic nutrients are not supplemented in time. A large number of studies have proved that, on the contrary, insisting on eating breakfast helps to maintain a healthy weight.
Of course, healthy breakfast selection is also very important. Starch food (such as bread) can provide energy for human body, especially whole wheat bread, which is rich in dietary fiber and nutrients. However, some cereal breakfasts contain a lot of fat, sugar, salt, etc., and should not be eaten at breakfast. In addition, milk should also try to choose sugar-free skim milk or low-fat yogurt.
Ninth, pay attention to vitamin supplementation.
If you can get enough vitamins through your daily diet, there is no need to take vitamin effervescent tablets, and the nutrients you take in your daily diet are not provided by effervescent tablets. We should eat at least 400 grams of fruits and vegetables every day. Studies have found that fruits and vegetables are beneficial to human health, not only because they are rich in various vitamins and minerals, but also because various vitamins and minerals can produce a large number of compounds beneficial to human health. Therefore, the nutrition obtained from fruits and vegetables is incomparable to eating vitamin effervescent tablets. In addition, excessive intake of some nutrients will be counterproductive, which is not conducive to health, such as vitamin A, vitamin B6, vitamin C, etc. Pregnant women who eat pig liver every week and the elderly who are prone to osteoporosis should not eat effervescent tablets and fish oil containing a lot of vitamin A.
Of course, some special people must strengthen the supplement of specific nutrients. For example, anemia patients need proper iron supplementation, and pregnant women need to supplement 400 micrograms of folic acid every day until pregnancy 12 weeks. In addition, pregnant women should supplement 10 microgram of vitamin D every day.
Tenth, office workers bring their own lunch.
Many office workers often eat time-saving foreign fast food for lunch because of their busy work. In fact, eating foreign fast food is not only expensive but also unhealthy. Most foreign fast foods are high in energy and fat, low in dietary fiber and low in minerals such as calcium, iron and zinc. Take a McDonald's fast food (hamburger, French fries, apple pie, milkshake) as an example. The energy it provides is 1 185 kcal to 1466 kcal, in which the energy provided by fat accounts for 40% to 59% of the total energy. However, the contents of vitamin A and vitamin C are lower than 10% of the recommended dietary standard, the contents of vitamin B 1 and B2 are lower than 20% of the recommended dietary standard, and the contents of calcium and iron in most foreign fast food are lower than 20% of the recommended dietary standard. So why not consider bringing your own lunch? This not only saves money and is hygienic, but also determines the food for lunch, and the intake of sugar, salt and fat can also be effectively controlled, which is more conducive to health. Of course, it would be better to bring some fruit or salad.