Breakfast in the morning
In the morning, you can choose a boiled egg as a meal, or you can reduce the staple food by half in lunch and dinner, and add two servings of 300 grams of fruit in the morning.
Afternoon meal
There is a long interval between lunch and dinner. If you feel a little hungry at three or four in the afternoon, you can add meals appropriately. Adding meals in the afternoon is a way to resist afternoon syndrome such as drowsiness and listlessness, which can not only replenish physical strength in time, but also avoid getting fat due to overeating at dinner.
The results of nutrition survey show that most people who eat more in the afternoon have the habit of eating less, usually with slimmer figure and better health.
Wechat official account
The following foods can be considered as dinner:
Vegetables: cucumbers, tomatoes, etc.
Fruits: such as watermelons, apples, pears, kiwis, strawberries, bananas and grapes.
Dairy products: such as whole milk, skim milk, yogurt, milk powder, etc.
All kinds of porridge: purple rice porridge, oatmeal porridge, minced meat porridge, preserved egg lean meat porridge, etc.
Nuts: You can eat a variety of native nuts alternately, and eat10g a day.
Dinner in the evening
If you feel hungry at night (even at night), especially those who often stay up late (although we don't advocate staying up late) or the frail elderly, you should eat in time and don't suppress hunger, otherwise it may have a bad influence on your health.
In addition, there are two kinds of people who may have health risks if they are hungry at night without a snack.
One is a diabetic. Diabetes patients' blood sugar is too low at night, which will do harm to their health. Therefore, diabetics can eat more food when they are hungry at night to prevent blood sugar from fluctuating too much.
Second, patients with liver disease. When patients with liver disease are too hungry, fat and protein participate in energy supply, which will affect the recovery of liver function of patients with liver disease, especially patients with liver cirrhosis.
Snack as light as possible, such as eating baked steamed bread slices and whole wheat bread slices, or eating a little fruit, boiled peanuts, yogurt, milk and a small amount of nuts.
Many friends eat kebabs, mala Tang, fried chicken, French fries, cakes and so on. At night, this is unacceptable. It is harmful to the stomach, makes people fat and increases the risk of cancer.
In addition, try to eat dinner 2 hours before going to bed, and don't sleep after eating, otherwise it will not only be difficult to digest, but also increase the risk of gastroesophageal reflux.
Department of Clinical Nutrition, Peking Union Medical College Hospital
Professor Yu Kang