2. You can choose between rice and noodles for lunch, and try to avoid eating pasta. Non-staple food meets the body's demand for vitamins. Choice of non-staple food, such as meat, eggs, milk, bean products, seafood, vegetables, etc. We should eat together according to the principle of scientific catering. In terms of drinks, it is best to choose alkaline drinks, which are rich in antioxidants and can remove waste from the body.
3. All kinds of dinner should include cereals, a small amount of animal food, soybeans and products, vegetables and fruits, foods rich in dietary fiber, such as brown rice and whole wheat food. This kind of food can not only increase satiety, but also promote gastrointestinal motility. Special attention should be paid to avoid eating foods with high calcium content such as shrimp skin and small fish bones for dinner, so as not to cause urinary calculi.
Reasonable diet
1, eat skim and low-fat dairy products. For example, instead of choosing cheese with a fat content of 40%~50%, choose cheese with a fat content of 30% or milk with a fat content of 0.5%. Only skim milk residue is selected; Yogurt should be nutritious, fat-free and sugar-free.
2. Don't eat white bread. White bread is easily digested, and the glucose produced can quickly enter the blood, which brings great burden and short-term satiety to the pancreas. It is best to switch to high-fiber rye bread, which is full and rich in B vitamins. It can protect muscles and peripheral nervous system and clean up intestinal garbage, thus preventing breast cancer, intestinal cancer and liver disease. Pure oatmeal and buckwheat porridge are also good choices.
3. The juice is not good. Fruit juice is high in sugar and calories. A glass of orange juice contains about 100 kcal and only contains 0.2 g of fiber; An orange contains 70 kilocalories and about 4 grams of fiber, which makes you feel full.
Fruits and vegetables are low in calories and rich in vitamins and antioxidants, which help prevent tumors and cardiovascular diseases. Juicing will destroy many nutrients and be more easily oxidized. So it's best to eat fruit, and the juice should be squeezed.
4. Natural food is the healthiest. Sausage, ham and other processed meat products are best not to eat at all. Raw meat is healthier, contains no nitrate, preservatives, starch and less fat.
5. Eat more mushrooms. Mushrooms are truly low-calorie foods. Although it is difficult to digest, it can maintain a long-term satiety. Mushrooms can be fried or stewed in a small amount of vegetable oil, but do not add fat sauce.
Refer to the above? People's Network-Ten Suggestions for Reasonable Diet, People's Network-How to Match Three Meals a Day to Be Healthy? You should master the skills of diet collocation.