What are the guidelines for healthy eating for white-collar workers?

Pay attention to the collocation of meat and vegetables, and try to make different kinds. Most of the take-away food in the market is unreasonable, and there are insufficient fruits and vegetables and whole grains. It is recommended to pay attention to the color of vegetarians. Being a vegetarian means choosing a fast food as much as possible. You can choose some half dishes or choose a set meal to ensure enough vegetables and fruits. For dinner, cold rice noodles and the like, remember to eat less, eat more and sauce less, or remember to add vegetables! ?

Control staple food, pay attention to the intake of fake vegetables, recommend matching coarse grains 1/3, or replace some staple food with some cooked potatoes. This kind of food usually includes whole wheat taro, potato, sweet potato, corn, pumpkin, yam and so on. Remember to cut the rice by half. It is prudent to try fresh vegetables that are light, low in oil or free of oil, sugar and other heavy flavors. Dry dried noodles, such as dry wipe, three fresh spicy pot and boiled fish, are usually cooked with a lot of hot oil, which has a high seasoning rate and has the problem of excessive seasoning. Try to choose boiling, stewing, boiling, etc. For hot pot or spicy food, this is a good takeaway choice. Although the taste is very high, it is also a good choice for take-out, but it is also a good choice for take-out, but remember to order the taste, or filter some fat with water when drinking water.

Reducing or avoiding drinking sweet drinks will easily lead to excessive sugar intake, and a high-sugar diet will easily increase the risk of various chronic diseases. For example, the sugar content of ordinary carbonated drinks is about 10g/100ml, while the sugar content of a lactic acid bacteria drink is 15-20g/ 100ml, so it is easy to achieve the upper limit of daily sugar intake (50g) for a bottle of drinks. Self-propelled fruits and vegetables, nuts supplement fresh fruits and vegetables, such as cucumbers, saints, apples, and extra gifts. In addition, it is suggested to supplement 10g nuts every day, which can be arranged in tea time.

Try to choose delicious dishes, adhere to the principle of reducing salt, and try to mark the dietary guidelines for China residents. A reasonable diet is the foundation of health, and a balanced diet is the best reasonable diet. Many diseases are caused by unreasonable personal eating habits and unbalanced diet structure, which leads to unbalanced nutrition, no gluttony and no eating. Refer to the dietary guidelines for daily nutritional supplements. Not greedy. Although alcohol and drinks can bring short-term feelings and long-term health problems, you should never be too greedy at any time. Don't eat food, take as many kinds of food as possible. Pay attention to reducing salt intake in daily diet to reduce sugar, which can reduce chronic diseases and obesity.