How can I eat nutritious and healthy?

Pay attention to the food mix, coarse and fine, dry and thin, meat and vegetables, cold and hot. Food collocation is closely related to nutritional balance. The staple food and non-staple food for three meals a day should be coarse and fine, and animal food and plant food should have a certain proportion. It is best to eat some beans, potatoes and fresh vegetables every day. According to the distribution of food intake, the ratio of breakfast, lunch and dinner is 3∶4∶3. If a student eats 500 grams of staple food every day, he should eat 150 grams in the morning and evening, and 200 grams at noon is more appropriate. The quality of three meals has its own emphasis. Breakfast is nutritious, lunch is comprehensive and dinner is light. Nutritional breakfast: The foods that can be selected in the breakfast menu are: cereal bread, milk, yogurt, soybean milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice, so as to ensure the intake of protein and vitamins. Rich lunch: Lunch requires a full range of food, which can provide all kinds of nutrition, relieve study pressure and adjust mental state. You can match yourself with a reasonable diet for lunch, such as mixed fried rice, fried noodles with shredded chicken, steak, pork chop, green salad or fruit salad, plus a soup. Dinner is light: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition at dinner, which can't be consumed, will accumulate in the body, causing obesity and affecting health. The principle of the healthiest diet for dinner: 1, which is reasonably matched with protein; 2. Avoid eating at midnight; 3, eat less and eat more meals; 5, chew slowly; 6. Drink water; 7. Eat fresh fruits and vegetables; 8. Eat natural food; The basic principles of a healthy diet are: eat well at breakfast, eat well at lunch and eat less at dinner. (1) Eat some cereals (such as wheat, corn and oats) with low fat, low salt and high dietary fiber for breakfast, plus fruits, vegetables (such as tomatoes, apples and oranges), milk and a small amount of meat and eggs. (2) Lunch is a very important meal in a day. These six foods can make your lunch more nutritious ...-broccoli, fish, onions, tofu, cabbage, fresh fruits and vegetables. (3) Choose foods rich in fiber and carbohydrates for dinner. Dinner should have more than two kinds of vegetables, such as cold spinach, which can increase vitamins and provide fiber. Pasta can be reduced in moderation, and some coarse grains can be eaten appropriately. You can eat some fish in small quantities. But if you have work to do at night, you need to eat more at dinner to replenish energy. The principle of healthy eating: 1 reasonable collocation with protein 2. Avoid eating at midnight. Eat less and eat more. Eat on time. Chew slowly. Drink water. Eat fresh fruits and vegetables. Eat natural food. The basic principles of a healthy diet are: eat well at breakfast, eat well at lunch and eat less at dinner. (1) Eat some cereals (such as wheat, corn and oats) with low fat, low salt and high dietary fiber for breakfast, plus fruits, vegetables (such as tomatoes, apples and oranges), milk and a small amount of meat and eggs. (2) Lunch is a very important meal in a day. These six foods can make your lunch more nutritious ...-broccoli, fish, onions, tofu, cabbage, fresh fruits and vegetables. (3) Choose foods rich in fiber and carbohydrates for dinner. Dinner should have more than two kinds of vegetables, such as cold spinach, which can increase vitamins and provide fiber. Pasta can be reduced in moderation, and some coarse grains can be eaten appropriately. You can eat some fish in small quantities. But if you have work to do at night, you need to eat more at dinner to replenish energy. What you must know about health: 1. If you often eat midnight snack, you will get gastric cancer because your stomach can't rest. 2, you can only eat four eggs a week, eating too much is not good for your health. Eating an egg every day is good for your health. ) 3. Chicken butt contains carcinogens, so it is better not to eat it. Eating fruit after meals is a wrong concept, and it should be eating fruit before meals. 5. Girls should not drink green tea during menstruation. No tea anyway. Eat more things that can replenish blood. 6. When drinking soybean milk, don't add eggs and sugar, and don't drink too much. 7, don't eat tomatoes on an empty stomach, it is best to eat after meals. 8. When you wake up in the morning, drink a glass of water first to prevent stones. 9. Don't eat three hours before going to bed, you will get fat. 10, drink less milk tea, because it is high in calories and fat and has no nutritional value. If you drink it for a long time, you are prone to diseases such as hypertension and diabetes. 1 1, freshly baked bread is not suitable for immediate consumption. 12, away from the charging stand, the human body should be away from more than 30 cm, not on the bedside. 13, drink eight glasses of water every day. 14, ten glasses of water a day, bladder cancer will not come. 15, drink more water during the day and drink less water at night. 16, don't drink more than two cups of coffee every day. Drinking too much can easily lead to insomnia and stomachache. 17, eat less greasy food, because digestion takes 5~7 hours, and the blood in the brain is concentrated in the stomach, which makes you sleepy. 18, after five o'clock in the afternoon, eat less, because the body doesn't need so much energy after five o'clock. 19 and 10 will make you happy: deep-sea fish, bananas, grapefruit, whole wheat bread, spinach, garlic, tomatoes, low-fat milk, chicken and cherries. 20, lack of sleep will become stupid, you must sleep for eight hours a day, and you will not get old if you have a nap habit. Proper use of sleeping pills is good for health. 2 1, the best sleep time is 10 at night to 6 am. Insomnia can be properly taken sleeping pills. 22. Don't drink more than one glass a day, because alcohol will inhibit antibody-producing B cells and increase the chance of bacterial infection. 23, taking capsules should be swallowed in cold water (you can eat first), take the medicine 30 minutes before going to bed, and avoid lying down immediately. 24, sour plum has the effect of preventing aging and keeping young forever; People who are angry should eat more. 25, hair loss factors: staying up late, stress, alcohol and tobacco, spicy chicken chops, spicy pots, greasy food, over-flavored dishes. 26, help hair growth: eat more cabbage, eggs, beans; Eat less sweets (especially fructose). 27, a glass of lemon juice and orange juice every day, not only can whiten, but also can fade dark spots. 28. Apple: a standing medicine for motorcyclists, addicts and housewives; One a day can give you a clean lung. 29. Smoking and taking vitamins (a vitamin B carotene -A) can lead to cancer. Quitting smoking as soon as possible is the healthiest way. 30. Women should not drink tea in five periods: menstruation, pregnant women, pre-labor, post-production and menopause. Smoking: Lung cancer, lip cancer, tongue cancer, laryngeal cancer, esophageal cancer and bladder cancer are most closely related. 32. Drinking alcohol leads to cirrhosis and liver cancer. 33, eat areca can lead to oral fibrosis, cause oral cancer. 34, food is too fine, lack of fiber, and contains a lot of fat, especially cholesterol, which will cause gastric cancer. 35. When the food is too rough and undernourished, it will lead to esophageal cancer and gastric cancer. 36. Aflatoxin and nitrite in food are carcinogenic. 37. Don't smoke and refuse to smoke secondhand smoke. 38, moderate drinking, not drinking, not drunk. 39, reduce the consumption of salty, smoked, barbecue food. 40. Eat fresh vegetables and fruits every day. 4 1, and eat grains and beans rich in fiber every day. 42. Eat a balanced diet every day, but choose a good amount: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters.