800-word speech on healthy eating

The pyramid of healthy eating is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They also affect what people eat and how they eat, and how the food people eat affects their health. Looking up from the bottom of the pyramid of healthy diet, it includes: whole wheat food (in most diets) The human body needs carbohydrates to provide energy, and the best source of carbohydrates is whole wheat, such as oatmeal, coarse bread and brown rice (that is, brown rice). They contain bran and germ, as well as energy-rich starch. It takes longer for the human body to digest whole wheat than direct carbohydrates such as white bread, which will keep blood sugar and insulin at a reasonable level and will soon drop. Controlling blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type II diabetes. Vegetable oil. Americans get 1/3 calories from fat every day on average, so it makes sense to put them in the lower part of the pyramid. Note that vegetable oil is specifically mentioned here, not all kinds of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish such as salmon. These healthy fats can not only improve human cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction. Vegetables (in large quantities) and fruits (2-3 times a day). Eating more vegetables and fruits can effectively prevent heart disease and angina pectoris; Prevent all kinds of cancers; Lowering blood pressure; Relieve intestinal diseases called diverticulitis; Prevention and treatment of cataract and glaucoma, these two eye diseases are the main causes of blindness in the elderly over 65 years old. Fish, poultry and eggs (0 ~ 2 times a day). This is the main source of protein. A large number of studies show that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat, and they are also good sources of protein. Eggs have been demonized for a long time because of its high cholesterol content. In fact, eggs are a good breakfast, much better than doughnuts or flour doughnuts. Nuts and beans with shells (65438+ 0 to 3 times a day). Nuts and beans with shells are the best sources of plant protein, plant fiber, vitamins and minerals. Beans with shells include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fat. For example, almonds, walnuts, small walnuts, peanuts, hazelnuts and pine nuts can directly show that food is good for the heart. Dairy products and calcium replacement (65438+ 0 to 2 times a day). In order to prevent and treat osteoporosis, calcium and vitamin D are needed, and dairy products are the traditional source of calcium for Americans. Besides foods containing saturated fat, such as milk and cheese, there are other healthy ways to get calcium. For example, three cups of whole milk are equivalent to the saturated fat contained in thirteen cooked bacon. If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, calcium substitute food is the guarantee to ensure the daily calcium demand of human body. Red meat and cream (use carefully): These foods are placed at the top of the pyramid of healthy eating because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, trying fish or chicken several times a week can improve your cholesterol level. Similarly, you can switch from cream to olive oil. Rice, white bread, potatoes, pasta and desserts (with caution): Why are all these staple foods of Americans placed at the top of the pyramid of healthy eating? Because they can cause blood sugar to rise rapidly, leading to weight gain, diabetes, heart disease and other chronic diseases. Whole-wheat carbohydrates stabilize human blood sugar, at least increase slowly without exceeding the normal level of human body, so that human body can deal with excess blood sugar. Multivitamins: Daily supplementation of multivitamins and minerals is the nutritional reserve of human body. The food we eat every day sometimes does not provide all the nutrients the human body needs every day. At this time, multivitamins can fill the nutritional gap, even for the most cautious diners. Please choose genuine multivitamins. Alcohol (moderate): Drinking a little alcohol every day can reduce the risk of heart disease. Moderate amount is very important. Alcohol is a double-edged sword, which has both disadvantages and advantages. For men, the balance point is to drink 1 2 cups a day, not draft beer cups. For women, one glass a day is enough. The pyramid of healthy eating summarizes the best dietary information today. It is not a castle in the air, nor is it static. With the development of the times and the deepening and diversification of research, the pyramid of healthy eating will reflect the latest and most important research results with the times. Top Ten Best Diet Matching Methods We should pay attention to matching at the dinner table, and the correct matching can make us get more nutrition. Improper collocation will not only make food lose nutrition, but even harm the body. The function of fish+tofu: it tastes fresh and supplements calcium, which can prevent various bone diseases, such as rickets and osteoporosis in children. Principle: Tofu contains a lot of calcium. If eaten alone, its absorption rate is low, but when eaten with fish rich in vitamin D, it can play a better role in calcium absorption and utilization. Effect of pork liver spinach: prevention and treatment of anemia. Principle: Pig liver is rich in folic acid, vitamin B 12, iron and other hematopoietic raw materials. Spinach also contains more folic acid and iron, and the two foods are eaten together, one meat and one vegetable, which complement each other. Mutton+ginger function: it is a good tonic in winter, which can cure cold pain in back and rheumatic pain in limbs. Principle: Mutton can replenish qi and blood, warm kidney and strengthen yang, and ginger has the functions of relieving pain, expelling wind and removing dampness. Eating ginger together can not only remove fishy smell, but also help warm mutton and dispel cold. Chicken+chestnut function: nourishing blood and strengthening the body, suitable for anemia people. Principle: Chicken is the product of hemopoiesis and tonic deficiency, and chestnuts focus on strengthening the spleen. Chestnut roast chicken is not only delicious, but also has stronger hematopoietic function, especially when the old hen bakes chestnuts. Duck+yam function: nourishing yin and moistening lung, suitable for people with weak constitution. Principle: Duck meat can nourish yin, clear heat and relieve cough. Yam has a stronger nourishing effect. Eating with duck meat can eliminate greasy food, and at the same time, it can supplement lung lean meat and garlic well: promote blood circulation, eliminate physical fatigue and enhance physical fitness. Principle: Lean meat contains vitamin B 1. When it is used in combination with allicin in garlic, it can not only increase the precipitation of vitamin B 1 and prolong the residence time of vitamin B 1 in human body, but also promote blood circulation, eliminate physical fatigue and enhance physical fitness as soon as possible. Egg+lily function: nourishing yin and moistening dryness, clearing heart and calming nerves. Principle: Lily can clear phlegm and fire to make up deficiency, and egg yolk can clear heat, nourish yin and replenish blood. Eating together can better clear the heart and nourish yin.