Contents of family diet and health

The most important content of a healthy family diet is to conform to scientific and regular eating habits. Eating three meals a day in the morning, eating enough at noon and eating less at dinner is more conducive to good health.

The best time for three meals a day

1, breakfast at 7 o'clock.

In the morning, the sun rises slowly and the body gradually wakes up. By about 7 o'clock in the morning, the gastrointestinal tract has fully awakened and the digestive system has begun to operate. At this time, eating breakfast can effectively digest and absorb food nutrition.

Full marks breakfast should include at least three kinds of food: cereal, such as noodles; Animal food, such as meat, eggs and dairy products.

There are also vegetables and fruits rich in vitamin C, which can supplement dietary fiber. It would be more perfect if one or two nuts were added.

2. Meals 10:30

At around 10: 30 in the morning, the metabolic rate of human body becomes faster, and most people often feel a little hungry. At this time, they need to eat a meal to replenish energy.

Especially for students, office workers and other brain-using people, it helps to concentrate and maintain an efficient study and work state.

You can eat a cucumber or tomato, drink half a cup of milk, 1 small bottle of yogurt, two or three pieces of dried bean curd or a handful of nuts.

It is worth noting that after adding meals, lunch should be reduced according to the amount of food.

3. Lunch 12:30

12 after noon, the body needs energy most, and the growling of the stomach reminds everyone to have lunch. For many people, although the lunch time is short, they should chew slowly and avoid eating while working.

A perfect lunch should follow three matching principles: first, match the thickness, eat some millet, whole wheat, oats and so on. Properly help prevent constipation;

Second, lean collocation, in addition to dry food, it is best to drink some warm soup and porridge; Third, color matching, it is best to eat enough five colors, such as white rice flour, red tomatoes, meat, vegetables, yellow soybeans and carrots, black rice, black beans and black sesame seeds.

4. Afternoon tea 15:30

The interval between lunch and dinner is long, and by about 16 in the afternoon, the glucose content in the body has decreased.

Eating afternoon tea in advance can avoid slowing down thinking and prevent bad emotions such as irritability and anxiety.

Afternoon tea should be matched like dinner, and it is best to choose 2~3 kinds of foods with complementary functions to ensure balanced nutrition.

For example, a cereal food (biscuits, dry bread) is mixed with a dairy product or seasonal fruit, and boiled water and green tea are suitable as drinks.

5. Dinner 18:30

Dinner should be arranged between 18 and 19. If you eat too late, you should go to bed early.

Sleeping without digesting food will not only lead to poor sleep quality and increase the burden on gastrointestinal tract, but also easily lead to obesity and various chronic diseases.

Dinner should be light, not fat. Eat more lean meat and eggs with short muscle fibers and easy digestion, and eat less fat.

Dinner should also ensure the diversity of food, eat more vegetables and coarse grains, which will help to intake more dietary fiber and increase gastrointestinal motility;

It is also important to control food intake. Proper exercise for half an hour after meals can avoid fat accumulation.