Small dishes are divided into healthy diets.
Whether you like meat or vegetarian food, you just need to take some time out of your busy work and adjust your plate to make yourself eat more happily and nutritionally.
In the picture, the plate is divided into four parts: potatoes, fish, eggs, beans, vegetables and fruits. Vegetables and cereals occupy the largest area, accounting for about 27%-35% of the total dietary weight, while animal food provided to protein occupies the smallest area, accounting for about 65,438+05% of the total dietary weight. The milk cup next to the plate reminds us of the importance of dairy products. (The plate is suitable for healthy people over 2 years old)
From the picture, we can see that vegetables and cereals account for as much as fruits, and fish, eggs and beans account for as much. Meat dishes are less than half of vegetables. Milk It is recommended to have a glass of milk every day, or dairy products equivalent to 300 grams of liquid milk. So pay attention to the proportion when eating. Here, Bian Xiao also has some suggestions. When we eat, we should eat rice and vegetables, eat two big mouthfuls of vegetables and rice and then eat a small piece of meat. This is a cycle until you are full, so it is best to control the proportion of various foods.
"Abacus" and Fist Measure Diet Health
We often say "a little" and "a moderate amount", which is difficult for many parents to grasp. The visual figures in China Children's Balanced Diet Abacus simply outline the reasonable combination of children's balanced diet patterns and the basic amount of food intake. Parents can estimate the amount of food through the combination of fist, palm and hand, so as to "quantify" food more conveniently.
Orange beads: 5-6 parts of five grains? One serving of raw grain weighs about 50-60 grams. When cooked, one serving of rice (1 10g) is equivalent to a 3.3-inch bowl (standard bowl), and one serving of steamed bread (80g) is about the size of an adult's fist. Potatoes and sweet potatoes have high water content. 1 Cut raw potatoes or sweet potatoes into pieces and put them in a standard bowl, which is about half of the bowl. You can change all kinds of whole grains for your children every day.
Green beads: 4-5 portions of vegetables? One serving of vegetables is100g, like spinach and celery, which is an easy quantity to grasp. 100g of fresh vegetables and spinach, washed and cut into pieces, and the quantity in one hand is about100g. The weight of all vegetables is calculated by raw food weight100g edible part. After leafy vegetables such as green vegetables and spinach are cooked, only half a bowl is left. All kinds of vegetables are suitable for cold salad, and those that are not suitable for cold salad can be fried.
Blue Pearl: 3-4 portions of fruit? A serving of fruit is about half a medium-sized apple and pear. Bananas, dates and other fruits with high sugar content weigh less. Melons and fruits have high water content and heavy weight. If children have lunch at school, they might as well bring a fruit to school. They can eat it at lunch or eat some fruit with low sugar content half an hour after dinner in the evening.
Callicarpa: 2-3 portions of animal food? One serving of meat is 50g, which is equivalent to the size and thickness of an adult's palm (excluding fingers), including pork, chicken, duck and fish. Considering the inedible parts such as fish bones, there are more fish segments with thorns (65g) than fish, accounting for about the whole palm; Shrimp and shellfish have less fat, 85 grams per serving. Fish, shrimp and poultry are the first choice for meat, but they should also be replaced by various kinds of meat, and they can also make soup or stir fry.
Topaz: 2-3 portions of soybeans, nuts and dairy products? One serving of soybean is equivalent to what an adult woman can hold in one hand, and it is equivalent to half a small diced pea or 2 cups (about 400 ml) of soybean milk. Dried beans can be added to rice, and soy milk can be drunk in the morning. A dairy product is about a glass of milk or two small boxes (250 ml each) of yogurt. You can drink milk before going to bed in the morning or at night. Yogurt is good with fruit salad. For nuts, one serving of sunflower seeds and peanut kernels is about the same as that of an adult woman in one hand. A small box dedicated to nuts can be prepared for children to prevent excessive intake of nuts.
Use of salt-limiting spoon
In recent years, experts have been suggesting that eating too much salt every day will harm our health. Therefore, the salt-limiting spoon was introduced to measure the daily salt consumption for everyone. Although the salt-limited spoon can ensure our health, we still need to pay attention to the following points when using it.
According to the recommendation of the World Health Organization, the maximum salt intake per person per day is 6 grams. Controlling salt intake can reduce the incidence of cardiovascular and cerebrovascular diseases such as hypertension and coronary heart disease. But many people around me think that "a spoonful is the amount of a day, and I dare not put salt every time." As a result, "the food is too light to eat." Today, I will teach you a simple and easy way to cook a dish with a spoonful of salt. First of all, for a general family of three, if you cook three dishes every meal, you should control the average salt content of each dish to 2 grams, and each person should eat at most 1/3, and so on. This method can be used no matter how many dishes are cooked.
There are several things to pay special attention to when using a salt spoon: first, the spoon refers to a flat spoon, and the part higher than the salt spoon should be removed. Seasonings such as soy sauce and monosodium glutamate also contain salt and should be used as little as possible; Second, when cooking, you can close the pot and add salt, which can be completely dissolved with a little stirring. The salt stays on the surface of the food, and the same amount of salt tastes better; Never eat the soup in the leftovers plate, because there is a lot of salt in it; Thirdly, every family should record the date of eating a bag of salt, so that we can calculate how much salt everyone eats at home every day on average. Generally speaking, the salt consumption of a family of three for one month should be controlled within one bag (500g).