Drink at least 10 to 12 glasses of water every day. A cup of warm water in the morning will start your metabolism.
Eat on time
Eat regularly, five meals a day, three main meals, and eat two meals between meals.
3. Eat a hearty breakfast
Healthy eating habits, breakfast is a must. Because it provides 25% of the total energy and nutrition needed by the human body every day.
4. Food quality
Quality food is the guarantee of health, and the quality of the food you eat determines your work efficiency. Avoid processed foods such as polished rice and flour, such as bread and pasta.
5. Eat more fruits and vegetables
Please make sure that your diet contains green, orange and yellow fruits and vegetables, such as broccoli, carrots, cantaloupes, berries and citrus fruits. These vegetables and fruits are rich in vitamin C and vitamin A, which can prevent various types of cancer and other diseases.
6. Medicinal tea
Herbal tea has many health functions. For example, green tea can beauty beauty and enhance the immune system.
Step 7 choose healthy fat
Choose foods rich in omega-3 fatty acids and unsaturated fats, such as olive oil, flaxseed, sesame, soybean, walnut, tuna, salmon and other seafood to enhance immunity.
8. Edible fiber
Diet should include foods rich in dietary fiber, such as fruits, vegetables and whole grains.
9. protein
A healthy diet, protein, is essential. The high-quality source of plant protein is beans, nuts and grains, and it can also provide dietary fiber, vitamins and minerals; The best sources of animal protein are fish and poultry.
10. Calcium
The diet should contain enough calcium. Foods rich in calcium include milk and dairy products, soybeans, shrimps, sesame seeds and green leafy vegetables.
1 1. Vitamin B 12
A slight deficiency of vitamin B 12 can lead to anemia, fatigue and depression. Therefore, we should eat more foods rich in vitamin B 12, such as oysters, liver, fish, beef, eggs, fortified grains, milk and dairy products.
12. Healthy snacks
Eating healthy snacks helps to maintain the energy level throughout the day.
13. Salad
Eating a bowl of green salad every day helps to reduce the intake of excess calories.
14. Fruit
Eat at least two different fruits every day.
15. Aromatic plants
Spice plants, such as basil, garlic and ginger, can not only enrich the taste of food, but also have great medicinal value.
nut
A handful of nuts a day, they are high-calorie food, rich in protein, healthy fat, some basic vitamins and minerals.
17. Eat correctly
Eat well at breakfast, eat well at lunch and eat less at dinner.