Six strategies for making your own diet plan.
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The first strategy is to classify the foods that are often eaten and implement different eating frequencies at different stalls.
Draw a table and write down all kinds of foods you eat every day, including staple food, meat, eggs, milk, vegetables, fruits, snacks and drinks. Then in each category, divide your favorite food into three grades.
? If there are clear health benefits and no dietary risks, put them in the first place; If there are strong dietary risk factors, put them in the third file; The rest are in second gear.
The ultimate goal of distinguishing eating scenes is to reduce the frequency of eating. The first food can be eaten every meal, the second food can be eaten once a day, and the third food can be eaten once a week.
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The second strategy is to ensure the diversity of food and eat a "rainbow" every day.
? "Rainbow" refers to the color of food.
Remember to eat different colors of food. Red tomatoes, orange carrots, pumpkins, yellow corn, green vegetables, blue blueberries, purple cabbage, white cauliflower and black black beans.
? Different colors mean that food contains different trace elements and plant compounds. Complementary color, nutritional intake will be more comprehensive.
The two preferred colors are dark green and orange. These two colors of food have a greater chance to provide you with more vitamins and minerals.
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The third strategy is to weigh yourself at a fixed time every day, check the plates every week and coordinate the calories.
If you eat too much on weekdays, you can eat less on weekends to balance the total calories this week.
? If a strict diet plan is implemented on weekdays, you can also relax and enjoy a meal according to your dietary preferences on weekends. Flexible diet is more adaptable and lasts longer.
There is an added benefit of paying attention to weight, that is, you may be able to find your own physical diseases in time.
? For example, hyperthyroidism will obviously increase the body's energy consumption, digestive tract diseases will reduce the body's ability to absorb nutrients, malignant tumors and diabetes will change the body's metabolism, and these diseases can all lose weight in a short time. And edema caused by various reasons can make weight rise.
? The fourth strategy is to estimate your living conditions in a week, and the intake of nutrients and calories should match the demand.
suck up
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When running in the wild, the chances of eating fresh vegetables and fruits are likely to decrease, and the intake of vitamins is not enough. ? In that week, you can take multivitamin tablets temporarily to solve the nutritional gap.
Demand quantity
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Different working conditions will change an important parameter of demand, which is thermal coefficient. Calorific coefficient refers to the number of calories a person needs per kilogram of body weight. The calorie coefficient multiplied by your weight and kilograms is your daily nutritional requirement.
For example, in the office, corresponding to light activity, the heat coefficient is 30; The waiter's job corresponds to moderate activity, with a heat coefficient of 35; Handling work corresponds to heavy activities, with a thermal coefficient of 40.
If you weigh 60 kg and work in an office, and the calorie coefficient is 30, then 60 times 30, you need 1800 calories a day. However, if you suddenly go on a business trip and want to run outside, you need more than 1800 calories.
? The fifth strategy is to pay attention to environmental changes and adjust diet.
For example, in spring, there are more kinds of food and more allergens in it. All kinds of tropical fruits will be intensively listed, and people who are allergic to pineapples and mangoes should pay attention to avoiding them as much as possible. And even if you are not allergic to these fruits before, you'd better not eat too much at once.
? The sixth strategy is to have regular physical examination every year and correct the eating pattern according to the results of physical examination.
Physical examination is an effective way for us to observe physical changes.
? There are some physical examination indicators, which are highly related to diet, such as blood sugar, blood pressure, blood lipid, uric acid and so on.
For example, if you often eat too many carbohydrates, your blood sugar is likely to rise after meals; Eating something especially salty often will probably increase your blood pressure. (? If abnormal changes in physical indicators are found during physical examination, besides drug treatment, we should also consider adjusting the diet structure.
You can adjust your eating pattern according to the results of your annual physical examination.
The pleasure and satisfaction brought by food can surpass the health benefits brought by nutrients to a certain extent, and can break the nutrition law in a short time.
Feeling: These six strategies are very practical. They can be used in daily life. You can consider food and health. It's not unhealthy food. You can't touch it at all. On the contrary, you should strike a reasonable balance between personal preference and nutrition and health. Make your own food classification table, and divide the six categories of food into three categories: staple food, meat, eggs and milk, vegetables, fruits, snacks and drinks. Usually the first food is chosen first, then the second and finally the third. To satisfy your appetite, you can eat a little.