The Health Department reminds the public that the unhealthy diet of heavy oil, heavy salt, more meat and less vegetables and fruits, and overeating will increase the risk of many chronic diseases. Establishing a healthy diet pattern is an important key to maintaining a healthy weight and staying away from chronic diseases. The National Health Department provides people with a balanced 3 more 3 less 3, smart eating to save health, so that we can create a new diet life:
1. Drink plenty of plain water:
Drinking plenty of plain water can maintain a constant body temperature to prevent heat stroke, and remove waste from the body by eliminating urine, sweat and feces, promote gastrointestinal motility and prevent constipation, and avoid inflammation of the urethra. Because plain water is the most healthy and economical source of water for the human body, it is recommended to wake up with a glass of water, drink a glass of water before meals, take water when going out, and consume more than 1,500 ml of plain water every day.
2. Fruits and vegetables:
Vegetables and fruits are rich in vitamins, minerals and dietary fiber, can promote gastrointestinal motility, intestinal bacteria growth, reduce blood cholesterol, daily intake of appropriate amounts of fruits and vegetables, can promote health and prevent chronic diseases. The darker the color of vegetables, the more vitamins A and C, and the more minerals iron and calcium, the darker vegetables include watermelon leaves, green river vegetables, spinach, broccoli, amaranth, celery, rape, red phoenix vegetables and so on. Fruit mainly provides vitamins, especially vitamin C, its skin is rich in dietary fiber, such as bala vitamin C content is high, but also low calorie, high fiber, easy to have a sense of fullness of fruit; In addition to providing vitamin C, tomatoes contain lycopene, which can be antioxidant and prevent cancer.
3. Multi-grain roots:
Unrefined whole grain roots contain a variety of vitamins, minerals and dietary fiber, and these healthy nutrients and food components will be affected by processing and loss, the public should eat more unrefined whole grain roots, including brown rice, germ rice, whole wheat, whole buckwheat or miscellaneous grains, sweet potato, pumpkin, yam, lotus root, lotus seed, emperor bean, etc. It is recommended that people should take whole grain as the staple food for three meals, or at least 1/3 should be unrefined whole grain roots.
4. Less fat:
According to the results of the 2005-2008 National Nutrition and Health Change survey, the fat intake and saturated fat intake of Chinese men and women have exceeded the recommendations of the World Health Organization. People should adopt a low-fat diet with less frying, change their cooking methods, and use less oil cooking methods such as steaming, boiling and scalding as the main cooking methods, use vegetable oil but avoid high temperature cooking. Avoid foods containing trans fats, including baked goods made with ghee and margarine (such as “filling” pastries, doughnuts, cakes), fried foods (such as French fries, fried chicken, chicken nuggets), and snacks (such as popcorn, cookies).
5. Less salt:
Too much salt intake will make too much water retention in the body, causing edema, edema, blood volume rise, blood pressure rise, increase the burden on the heart. In 2013, the World Health Organization stated that adults should consume less than 2,000 milligrams of sodium per day and less than 5 grams of salt per day. The focus of the low-sodium diet is mainly to focus on fresh ingredients, while reducing the intake of foods with high sodium content, including processed foods, such as: beverages, canned foods, packaged foods; Sauces, such as soy sauce, bean sauce, chili sauce, etc.; Pickled food, such as sausages, pickles, etc.
6. Less sugar:
Too much sugar can cause chronic diseases such as obesity, diabetes, dyslipidemia, and cancer. And sugar will affect the body hormones, reduce the sense of fullness and pleasure after eating, so that people eat more food, people should reduce or even refuse to drink sugary drinks, and reduce high-sugar processed foods, such as pastries, biscuits, cakes and other exquisite desserts.
7. Choose natural, original and local ingredients:
Choosing natural foods can reduce the burden on the body caused by the loss of nutrients and additional additives during processing. The seasonal ingredients are produced under the most suitable weather conditions, which not only have high nutritional value, good quality, but also cheaper prices. The selection of local ingredients is not only fresher, but also reduces the energy consumption of long-distance transportation, which is also in line with the principle of energy conservation and carbon reduction.
8. Balanced diet:
The composition of each food is not the same, increase the diversity of food, balanced intake of various types of food, will not occur nutritional deficiency.
9. Three normal meals, not excessive:
three meals should be regular and quantitative, do not eat snacks and midnight snacks, or replace snacks with fruit. And the diet should be appropriate, excessive diet is easy to cause excessive calorie intake or food waste. Therefore, when purchasing and preparing meals, you should pay attention to moderate portions and avoid all-you-can-eat restaurants.