Dad's plan to go home for dinner
Restaurants generally eat heavy oil and salt, which is not healthy at all. In addition, when ordering food outside, there is more meat than vegetables, and the vegetables are seriously insufficient, and coarse grains and beans can hardly be eaten. Often eat, love to eat, are high protein, high fat, heavy salt, heavy sugar, heavy taste of food, as well as work pressure "cultivation" of tobacco and alcohol hobbies and dislike of sports, but this will make my father's "mountain" landslide.
So, you have to use all kinds of "tricks" (specific tricks, find out by yourself) to let dad go home for dinner and eat healthy meals:
Eat more coarse grains and beans as staple food, and reduce white steamed bread and white rice. You know, the Nutrition Society recommends eating 25 grams of fiber every day, but refined rice flour can't achieve this nutritional goal. I suggest that the staple food is mainly white steamed bread and white rice, and one meal a day is enough. One meal should be changed to bean porridge, oatmeal, sweet potato taro and the like, and the other meal should be at least half a meal of coarse grains. For example, eat milk oatmeal as the staple food for breakfast, white rice for lunch at work, steamed/baked sweet potato and unsweetened miscellaneous bean eight-treasure porridge for dinner. If you are hungry at night, you can eat some fruit or drink some yogurt.
You should also pay attention to eating vegetables. The best ratio of meat and vegetables is 1: 3, that is, 1 meat with three dishes. It is best to eat low-fat fish or meat or eggs for meat dishes, vegetarian dishes, green leafy vegetables, boiled or stewed dishes and cold vegetables. It would be better to use bean products instead of fish for dinner.
Dad's memo about eating out.
There are always some social parties that can't be pushed away, but not going home for dinner doesn't mean that fathers can only accommodate the unhealthy diet in restaurants. Dad's memo about eating out, you have to help him write it down:
Don't order less: Try not to order stir-fry, stir-fry, crispy vegetables, dry pots and "boiled vegetables" because their fat content is usually quite high, and after long-term heating, there are many fat oxidation products, which are particularly harmful to the cardiovascular system. Too greasy meat dishes, such as garlic bones, roast mutton and cowboy bones, should be eaten as little as possible.
Order more: steamed, boiled, stewed and cold dishes. When ordering cold dishes, remind dad to order more fresh lettuce, such as "big miscellaneous vegetables" and "big harvest" In this way, even if others order a lot of greasy dishes, they can selectively eat those light and greasy foods.
How to order staple food: The "staple food" in restaurants is mostly soft or fried, so it is better to eat less. Fortunately, restaurants now also have staple foods such as "healthy brand", "abundant grains" and "miscellaneous grains basket". Steamed pumpkin, steamed sweet potato, steamed corn and yam in the miscellaneous grains basket are all good healthy staple foods.
Eating out summary sentence: You can eat less when eating out, and it is best to be half full. Worried about getting hungry at night? Go home and make up some healthy food. Never use alcohol to make up just because you are half full. Alcohol hurts the liver and the stomach. It's really nothing good.
Eat healthy, even if you don't exercise.
A middle-aged father may also be lazy. The lazier you are, the more fat you accumulate, the fatter your waist and abdomen are, the heavier your body is, and you are too lazy to move, forming a vicious circle. Obesity will also increase the risk of chronic diseases such as hypertension and hyperlipidemia.
Keeping exercise habits for middle-aged and elderly people can prevent constipation and osteoporosis, and can also effectively prevent chronic diseases. In fact, you don't need to do any strenuous exercise, such as Tai Chi, jogging, walking and soothing dancing. 3-5 times a week, each time 1 hour.
If you live with your father, I suggest you take a walk with your father after dinner every day. Let the affection between father and son/father and daughter be closer, and urge father to exercise. It must reach more than 8000 steps per day, preferably 10000 steps.
Talk to your father about the essentials of a healthy diet.
In the past, my father always told you all kinds of life truths. Now, it's your turn to remind my father how to live a healthier life from time to time.
It is very important to control weight and avoid obesity. When people reach middle age, if they are obese again, the risk of chronic diseases such as diabetes and cardiovascular diseases will be higher than that of their peers.
Food should be diversified. The "My Plate" issued by the US Department of Agriculture says that the daily diet should ensure the diversification of main and non-staple foods, ensure sufficient vegetables and fruits, and provide a proper amount of eggs, milk, meat, fish and bean products to provide comprehensive nutrition.
Eat less or not eat fried food, fat meat, desserts and other foods. Steamed stew and cold salad are more suitable for the digestion of middle-aged and elderly people. Eating less or not eating sweets to keep blood sugar stable is conducive to preventing diabetes.
Eat less and eat more, and have a light diet. Because of the low glucose tolerance of middle-aged and elderly people to high and low blood sugar, it is not appropriate to eat every meal or the interval between meals is too long. Eating less and eating more is a more appropriate way to eat. At the same time, less oil and less salt can avoid obesity caused by excessive fat intake and hypertension caused by excessive sodium intake.
The staple food can contain a certain amount of coarse grains. Generally, middle-aged and elderly people should eat 100-200g coarse grains every day. Sufficient coarse grains, miscellaneous beans and potatoes can ensure an adequate supply of antioxidant components and dietary fiber, which not only improves the nutritional density of food, but also helps to prevent various chronic diseases and constipation.
Eating more fungi, algae, vegetables and appropriate fruits and increasing soluble dietary fiber are beneficial to control blood cholesterol.
Eat enough vegetables (300-500 grams, about a catty) every day, half of which should be dark green leafy vegetables to supplement enough folic acid, which is conducive to preventing cardiovascular diseases and osteoporosis.
Ensure adequate intake of high-calcium foods, such as low-fat milk, yogurt, soy products, etc. Middle-aged and elderly people need no less calcium than teenagers.
References:
[1] Nutrition and food hygiene. Sun Changyao. People's Health Publishing House.
[2] Food nutrition and catering. Fan Zhihong. People's publishing house.