1, there should be sweet potatoes every day.
The daily intake of cereals is about 200-300g, including 50-100g of miscellaneous grains and beans and 50-150g of potatoes, including potatoes, sweet potatoes, yams and taro. There are many kinds of sweet potatoes, which can be changed frequently.
2. Eat more fruits and vegetables.
There are vegetables in the meal, and it is guaranteed to include not less than 300 grams of fresh vegetables every day, of which dark vegetables account for half. Secondly, everyone eats fruit every day and ensures that they consume 200 to 300 grams of fruit every day. Vegetables and fruits are the most important things in the vegetable market, and everyone can easily buy their favorite vegetables and fruits. Note that juice can't replace fruit.
3. Eat all kinds of dairy products.
Eating all kinds of dairy products every day is equivalent to drinking 300 ml of liquid milk every day. If there are no dairy products in the vegetable market, you can order some fresh milk, boxed milk and bottled milk.
4. Eat more soybeans and nuts.
Eat more soybeans, such as tofu, dried beancurd and yuba, including nuts, and eat a handful of nuts every day.
5. Eat fish, poultry, eggs and lean meat properly.
Eat fish, poultry, eggs and lean meat in moderation every day. The average daily intake is 150-200g. Give priority to fish, and eat less fat, smoked and pickled products. It is best to eat fish twice a week. An egg a day is nutritious, and the yolk is not discarded.
6, less oil, less salt, control sugar, limit alcohol, drink more water.
Our daily intake of salt should not exceed 5 grams, edible oil 25-30 grams, sugar 50 grams a day, and it is better to control it below 25 grams. We should drink less sugary drinks and drink no more than 65,438+05g a day. Daily intake of 1500ml of water should be supplemented.
7. Dietary rules
Eat regularly and quantitatively, eat regularly, don't miss meals, don't overeat, don't be picky eaters or overeat, and eat breakfast every day.
8, diet dynamic balance, healthy weight
Do moderate-intensity exercise before going to bed every day, keep moving, take 6000 steps every day, reduce sedentary time, and stand up and exercise every hour.