Title: Quick tips from a nutritionist on the healthiest way to eat in a day!
Looking to eat healthily but not sure where to start? Check out these quick tips from a nutritionist on the healthiest way to eat in a day!
Remember to quickly memorize the daily dietary guidelines for a healthier lifestyle.
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You want to eat healthy but don't know where to start? You should start with food.
If you want to easily know what the six categories of food are, the following article is written by nutritionist explain the purpose of the six major categories of food and uses easy-to-understand formulas to help everyone remember daily food nutrition more accurately and quickly.
This is a common dietary fan chart that we know, and it comes from the health education materials of the Department of Health and Welfare. "Oh! I know!" This is what most people think! Whenever a nutritionist brings out this fan chart during health education, this is the doubt in everyone's mind.
wanting to know what to eat today?
This fan chart is very useful. Because of the efforts of the government and the nutrition team, each revision concerns the recent nutritional status of the people.
Daily diet needs to be controlled.
The nutritional deficiencies of most people (most people are You and I, excluding those with diabetes, kidney disease, and other groups whose diet needs to be controlled. So knowing "how to use it," "how to eat the next meal?" or even "wanting to know what to eat today?" is what everyone is most concerned about.
The basics of all diets
The basics of all diets are based on this picture, so first understand the classification of food . Whether eating out or cooking at home, preparing supplementary food for the baby, or preparing meals for the elders, you can be more familiar with various situations!
To help everyone remember it easily, nutritionist Wang Wang came up with a formula: "Scissors, rock, paper, yeah, yeah, like." that may surprised you.
Scissors: Two servings of fruit a day.
Stone F: Fruit is as big as a fist; one fist of vegetables per meal, more vegetables than fruits.
Stone V: The same amount of vegetable starch per meal, and a fistful of starch per meal.
Eat a palm size of protein
Eat a palm size of protein and meat with each meal, and eat beans, fish, and eggs first and then meat. (Additional note: The palm is the part without fingers, about half of the palm.)
Yeah Yeah: Two glasses of milk a day, one in the morning and one in the evening to sleep well
Paper: grab a handful of nuts every day and a finger of oil with every meal
Which food are you eating too much or not eating enough of right now? For example, not many people eat vegetables, fruits, dairy products, and nuts every day, which is why the fan chart is specially mentioned.
If you want to stay healthy, you must start with the most basic understanding. Then, when you want to choose a diet according to your problems.
Whether it is about weight loss, eating out, or controlling calories, you can draw inferences from one example. Wait for a handful of nuts or a glass of warm milk! Enjoying the nutritional energy of food can start right away.
What is meant by balanced diet
The National Health Service points out that a balanced diet is the basis for maintaining good health.
A "balanced diet" means obtaining sufficient amounts of various nutrients required by the body from the diet every day, and achieving a balance between the calories eaten and consumed.
The "six major categories" of food
The "six major categories" of food include whole grains, beans, fish, eggs, meats, vegetables, fruits, dairy products, oils and nuts, and seeds. Each category of food provides different nutrients, so each category of food must be eaten with recommendations. quantity to achieve balance diet.
Side effects of Poor nutrition or unbalanced diet
An unbalanced diet may lead to malnutrition, including lack, excess, or imbalance of nutrients, leading to underweight, overweight, obesity, chronic diseases, and other health problems.
According to estimates by the World Health Organization (WHO), insufficient intake of fruits and vegetables is responsible for approximately 14% of gastrointestinal cancer deaths, 11% of ischemic heart disease deaths, and 9% of stroke deaths worldwide. Sufficient intake of vegetables and fruits can prevent chronic diseases such as heart disease, cancer, diabetes, and obesity.
The daily diet guide
The daily diet guide teaches you a balanced diet so that you "have no worries about your weight, feel 100 times more energetic, and have good health."
Basic categories of daily diet " grains beans, fish, meat, and eggs,"
The term "whole grains and rhizomes" has been revised to "whole grains and miscellaneous grains" so that the public can have a broader understanding of "whole grains and miscellaneous grains". Whole grains and miscellaneous grains In addition to the familiar cereals, such as rice, barley, corn, etc.
It also includes rhizomes, beans whose seeds are edible, and starch-rich foods whose fruits are edible, such as red beans, mung beans, emperor beans, chestnuts, water chestnuts, etc.
Adjust the order of "eggs" in protein food sources from "beans > fish > meat > eggs" to "beans > fish > eggs > meat": When choosing protein foods, avoid eating unhealthy foods at the same time Fats, especially saturated fats, should be prioritized when choosing these foods.
The original category was "beans, fish, meat, and eggs," which indicated that the recommended priorities were beans, fish and seafood, poultry, livestock, and eggs.
But recent studies have shown that egg intake has little correlation with blood cholesterol concentration and the risk of cardiovascular disease.
In addition, eggs are rich in nutrients, so it is recommended that the priority order be revised to "beans, fish, eggs, and meat".
It is no longer emphasized that low-fat or skim dairy products are better, and the name of "low-fat dairy products" is changed to "dairy products":
Low-fat dairy products
In the past, low-fat dairy products were considered to have the benefit of reducing fat intake, but in recent years, many studies have found that Consuming full-fat dairy products does not increase the risk of chronic diseases or cause weight gain.
Full-fat and low-fat dairy products have the same benefits. It is recommended to consume 1.5-2 cups of dairy products daily to increase calcium intake and maintain bone health.
We all should develop correct and balanced eating habits to ensure good health, maintain an ideal weight, and spend every day in high spirits.
