Healthy eating refers to eating a variety of foods in moderation in order to maintain a healthy life. Dieting generally refers to some diet schemes adopted in order to lose weight. A good diet plan is a healthy and nutritious lifestyle. A good diet must include several kinds of food, because no food can provide the health that the human body needs. The key to a healthy diet is a balanced diet, that is, eating a variety of foods in moderation. Nutritionists say there are five main foods: whole grains, fruits and vegetables, protein, dairy products, fat or sugar. Whole grains According to the United States Department of Agriculture, we must eat at least three ounces of whole grains every day. Coarse grains are different from those in flour and rice, which contain wheat bran and probiotics. Whole grains are rich in cellulose, minerals and vitamins. When grains are refined, wheat bran and probiotics are removed. It is impossible to tell with the naked eye whether food is made of whole grains. So, be sure to look at the ingredient list. In the ingredient list, whole grains or whole grains must be named before whole grains. Whole grain products include bread, pasta and cereal. These foods need to be made of 100% whole grains. Whole grain foods and flour include 100% whole wheat, brown rice, corn, buckwheat, oats, naked wheat and wild rice. Fruits and Vegetables Fruits and vegetables are rich in cellulose, minerals and fibers, which are very important for the human body to maintain normal functions. Some studies have confirmed that eating a lot of fruits and vegetables can prevent heart disease, type 2 diabetes and cancer. Most health departments in the world advise us to eat five servings of fruits and vegetables every day. This includes fresh, frozen or canned, or air-dried fruits and vegetables. One serving refers to a large fruit, such as apple, mango or banana or three tablespoons of vegetables. It also includes a cup of pure fruit juice or vegetable juice. A cup of fruit or vegetable drink is just one of them, no matter how big it is. Beans can also be counted as one. Protein needs protein to build and repair body tissues. Foods rich in protein also contain essential minerals, such as iron, magnesium, zinc and vitamin B. According to the National Health Service, protein accounts for 20% of our daily nutritional intake. The following foods are the sources of protein: meat, poultry, fish, eggs, peas, nuts and soybeans (including tofu). Nutritionists suggest that meat should be defatted after cooking. Poultry should be peeled. For non-vegetarians, nutritionists recommend eating fish at least twice a week. Fish rich in kagyu oil in Europe and America include salmon, fresh tuna, sardines, mackerel and salmon. The canned tuna removes essential oil, so only fresh tuna can be considered as fish with essential oil. For the sake of health, it is best to roast, bake and microwave meat and fish instead of frying them. Vegetarians don't eat any food of animal origin. protein's intake mainly comes from nuts, seeds, soybeans and peas. Because the food they eat is low in zinc and vitamin B 12, they must supplement these substances.
Dairy products Although cream, ice cream and sometimes eggs are classified as dairy products, from a nutritional point of view, they are more often classified as protein (eggs) or fat and sugar. Dairy products are a good source of calcium, which is very important for the health of bones and teeth. Dairy products include milk, yogurt, cheese and some soy milk products. Nutritionists say we should choose low-fat dairy products. People who don't eat animal-derived foods can get calcium from other foods, such as broccoli, cabbage, soybean milk, yogurt with calcium and so on. Fat and sugar include sugar, chocolate, cakes, biscuits, jam, cream, margarine, mayonnaise, diet soda and so on. All these foods are rich in fat or sugar. There are two basic types of fat: saturated fat and unsaturated fat. Butter, margarine and fried food all contain a lot of saturated fat, while vegetable oil and fish oil are rich in unsaturated fatty acids. The intake of saturated fat should be reduced as much as possible, because excessive intake will obviously increase the risk of heart disease and other diseases.