Know little about diet and nutrition

Reasonable diet means that the nutrition provided by three meals a day must meet the needs of human growth and development and various physiological and physical activities. A reasonable diet can achieve the goal of losing weight significantly. Here are some tips on diet and nutrition.

Knowledge of dietary nutrition 1 1. There are all kinds of food, mainly cereals.

1, each food contains different nutrients, and no natural food can provide complete nutrition.

2, a variety of food combinations can meet the various nutritional needs of the human body.

Various foods should include:

The first category is cereals and potatoes: cereals include rice, flour and miscellaneous grains, and potatoes include potatoes, sweet potatoes and cassava.

The second category is animal food: including meat, poultry, fish, milk, eggs and so on.

The third category is beans and their products: including soybeans and other dried beans.

The fourth category is vegetables and fruits, including fresh beans, roots, leafy vegetables and solanaceous fruits.

The fifth category is pure heat energy food: including animal and vegetable oil, starch, edible sugar and alcohol.

There is no bad food, only an unreasonable diet. The key is balance. Only by diversifying food can we get more beneficial phytochemicals. It is recommended to eat more than 12 kinds every day and more than 25 kinds every week.

The suggested indicators are:

The varieties of cereals, potatoes and miscellaneous beans are more than 3 per day and more than 5 per week on average;

Vegetables, fungi and fruits have an average of more than 4 kinds of food per day and more than 0 kinds per week.

Fish, eggs, poultry and livestock meat products have an average of more than 3 kinds per day and more than 5 kinds per week;

On average, there are two kinds of food every day, such as milk, soybeans and nuts, and more than one kind every Friday.

Giving priority to grains is the basic guarantee of a balanced diet. Eat 250 ~ 400g of cereals and potatoes every day, including 50 ~ 150g of miscellaneous grains and beans and 50 ~100g of potatoes; It is suggested to mix grains and potatoes reasonably every day, and choose coarse grains and dried beans in moderation. For example, rice can be paired with black rice, brown rice, oats, millet and peas. Cereals include wheat flour, rice, corn and its products, such as rice, steamed bread, tortillas, bread, biscuits, cereal and so on. Potatoes, including sweet potatoes and potatoes, can replace some grains. Therefore, it is suggested that potatoes should not be used as non-staple food when catering. If used, they should be included in cereal potatoes. Miscellaneous beans include other dried beans other than soybeans, such as adzuki beans, mung beans and kidney beans.

Second, a dynamic diet and a healthy weight.

Exercise every day to keep a healthy weight.

Eat too much, control the total energy intake and keep the energy balance.

Adhere to daily physical activities, reduce sedentary time, and get up every hour to exercise.

How to eat too much?

1, regular quantitative meal

2. Catering system

3. Eat less than one or two meals.

4. Reduce the intake of high-energy foods.

5. Reduce eating out.

Let physical activity become a habit, set goals, cultivate interest, persevere, reduce sitting time and let your body move.

Third, eat more fruits and vegetables, milk and soybeans.

Vegetables, fruits, milk, beans and nuts are important components of an ideal diet. More than 30% of the nutrients provided include 15, and the main nutrients are vitamin C, carotene, dietary fiber, potassium, calcium and selenium.

Vegetables and fruits are rich in vitamins, minerals and dietary fiber, and have low energy, which plays an important role in meeting the needs of human micronutrients, maintaining the normal function of human intestines and reducing the risk of chronic diseases. Fruits and vegetables also contain a variety of plant compounds, organic acids, aromatic substances and pigments, which can stimulate appetite, help digestion and promote human health.

Milk is rich in calcium and is a good source of high-quality protein and B vitamins. There are many kinds of milk, including liquid milk, yogurt, cheese, milk powder and so on. Chinese residents have long been short of calcium, so they can make up for it by consuming 300g milk or a considerable amount of dairy products every day. Increasing milk intake is beneficial to the growth and development of children and adolescents and promotes the bone health of adults.

Soybean is rich in high-quality protein, essential fatty acids, vitamin E, and contains soybean isoflavones, phytosterols and other plant compounds.

Nuts are rich in lipids, polyunsaturated fatty acids, protein and other nutrients, which are beneficial supplements to diet.

Little knowledge of dietary nutrition 2 common knowledge of dietary hygiene

In daily life, people often have some unsanitary eating habits and behaviors, but many people do not pay attention to them, which is very harmful to their health. This is the truth of the sentence "the disease enters from the mouth". It should be pointed out that:

1, get into the habit of washing hands before eating. People's hands do this and that every day, touching all kinds of things. Will be infected with germs, viruses, parasitic eggs. Wash your hands carefully with soap before eating to reduce the possibility of "illness from the mouth".

2. Wash raw fruits and vegetables. Fruits and vegetables will not only be infected with germs, viruses and parasite eggs, but also remain pesticides and insecticides. If it is not cleaned, it may not only infect diseases, but also lead to pesticide poisoning.

3. Don't eat wild vegetables and fruits casually. There are many kinds of wild vegetables and wild fruits, some of which contain toxins harmful to human body. It is difficult for inexperienced people to distinguish clearly. Only by not eating wild vegetables and fruits casually can we avoid poisoning and ensure safety.

4. Don't eat rotten food. When food rots and deteriorates, it will have a sour and bitter taste; It gives off a special smell, which is caused by the reproduction of bacteria. Eating these foods will cause food poisoning.

Don't buy or eat the inferior food and drinks sold by street vendors at will. These inferior foods and drinks are often unqualified, and eating and drinking will be harmful to health.

6. Don't drink raw water. Whether the water is clean or not is difficult for the naked eye to tell. Clear and transparent water may also contain germs and viruses, and drinking boiled water is the safest.

Common food hygiene misunderstandings are as follows:

1, so lively and happy to eat: on holidays, most people like to "grab meals" in restaurants in twos and threes, or have dinner with relatives and friends at home, which is lively and easy to exchange feelings. This is unhealthy and does not conform to food hygiene, especially in this extraordinary period, it is best to implement a separate meal system. The practice of sharing meals is the responsibility and respect for others and their own lives and health.

2. Wrap food in white paper: Some people like to wrap food in white paper because it looks clean. But in fact, in the production process of white paper, many bleaching agents and corrosive chemical raw materials will be added. Although the pulp is washed and filtered, it still contains many chemical components, which will pollute food. As for wrapping food with newspapers, it is even more undesirable, because when printing newspapers, a lot of ink or other toxic substances will be used, which is extremely harmful to human body.

3. Disinfect the tableware with wine: Some people often wipe the tableware with white wine, thinking that this can achieve the purpose of disinfection. As we all know, the alcohol used for disinfection in medicine is 75%, while the alcohol content of general liquor is mostly below 56. After all, liquor is different from medical alcohol. Therefore, wiping bowls and chopsticks with white wine can not achieve the purpose of disinfection at all.

4, the rag is not cleaned in time: experiments show that after using a brand-new rag at home for a week, the number of bacteria will surprise you; If you are in a restaurant or a food stall, the situation will be even worse. So clean the table thoroughly before wiping it with a rag. The dishcloth should be boiled and disinfected with boiling water every three or four days to avoid harm to health caused by improper use of the dishcloth.

5. Wipe the tableware with toilet paper: Experiments have proved that many toilet papers (especially those produced by informal manufacturers) have poor disinfection effect. Because of incomplete disinfection, these toilet papers contain a lot of bacteria; No matter how well disinfected, toilet paper will be contaminated during the placing process. Therefore, wiping bowls, chopsticks or fruits with ordinary toilet paper can not only wipe the food clean, but also bring more opportunities for food pollution in the process of wiping.

6. Dry tableware or fruit with a towel: People often think that tap water is raw and unsanitary, so after washing tableware or fruit with tap water, they often dry it with a towel. This seems hygienic and careful, but in fact it is just the opposite. It should be noted that many bacteria often survive on dry towels. At present, most of the tap water in cities in China has undergone strict disinfection treatment, so the food thoroughly washed with detergent and tap water is basically clean and safe to eat, and does not need to be wiped with a dry towel.

7. Cook spoiled food before eating: Some housewives are frugal, and sometimes cook slightly spoiled food at high temperature before eating, thinking that this can completely eliminate bacteria. Medical experiments have proved that the toxins secreted by bacteria before entering the human body are very resistant to high temperature and are not easy to be destroyed and decomposed. Therefore, it is not advisable to heat the leftovers.

8. Gouge out the rotten part of the fruit before eating: When some people eat fruit, they are used to gouging out the rotten part of the fruit before eating, thinking it is more hygienic. However, microbiology experts believe that even if the rotten part of the fruit is cut off, the remaining part has been introduced into bacterial metabolites through fruit juice, and even microorganisms have begun to multiply, among which mold can cause cell mutation and cause cancer. So as long as the fruit is rotten, it is not suitable for eating, so it is better to throw it away.

Lack of dietary nutrition knowledge 3 1. Lack of health knowledge

1. Drinking a glass of water after getting up every day can clean the stomach.

2. Develop the habit of drinking water every day, at least one liter a day.

3, avoid overeating, and it is best not to eat snacks after 9 pm.

4. Eat more fiber food.

5. When eating instant noodles, wash the instant noodles with warm water first, pour off the water with wax coating after stirring, and then boil the noodles with another pot of water after repetition, because the instant noodles have a layer of wax coating, which will cause cancer if it accumulates in the body in large quantities.

6. Nine kinds of fruits that are best not to be eaten on an empty stomach: bananas, oranges, dates, sugar cane, fresh lychees, pineapples, hawthorn, tomatoes and persimmons.

7. Eating while walking is not good for gastrointestinal health.

8. It is unhealthy to eat snacks such as ice cream, biscuits and chocolate for breakfast.

9. Don't drink tea after meals. Because tea contains tannic acid, it will inhibit the secretion of gastric juice and intestinal juice, which is not conducive to the digestion of some protein, leading to indigestion.

10, don't eat fresh day lily, water chestnut, sugar, fresh fungus and honey.

Second, diet nutrition.

1, the food is diverse, mainly cereals;

2. Eat more vegetables, fruits and potatoes;

3. Eat milk, beans or their products every day;

4, often eat the right amount of fish, poultry, eggs, lean meat, eat less fat and meat oil;

5, food intake and physical activity should be balanced, and maintain a suitable weight;

6. Eat a light and low-salt diet;

7. If you drink, be moderate;

8. Eat clean, hygienic and non-perishable food.

Third, a rich diet.

1, the food is diverse, mainly cereals.

Except breast milk, no natural food can provide all the nutrients needed by the human body. A balanced diet must consist of a variety of foods in order to meet the various nutritional needs of the human body, achieve reasonable nutrition and promote health. Cereals are the main part of China's traditional diet. The idea of giving priority to cereals is to remind people to keep the good tradition of China's diet and avoid the disadvantages of the diet habit of high-energy foods in developed countries.

2. Eat more vegetables, fruits and potatoes.

Eating more vegetables, fruits and potatoes plays a very important role in protecting cardiovascular health, enhancing disease resistance, reducing the risk of eye diseases in children and preventing some cancers.

3. Eat milk, beans or their products every day.

Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of natural calcium. The dietary calcium provided by China residents is generally low, reaching only about half of the recommended amount on average. There are also many children with rickets in China, which may be related to dietary calcium deficiency. Therefore, we should vigorously develop the production and consumption of milk. Beans are traditional foods in China, which are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1 and nicotinic acid.

4, often eat the right amount of fish, poultry, eggs, lean meat, eat less fat and meat oil.

Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals. But it is worth noting that fat and meat oil are high-energy and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less.

5, food intake and physical activity should be balanced, and maintain a suitable weight.

Food intake and physical activity are two main factors to control weight. Food provides human energy, while physical activity consumes energy. If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, that is, gain weight, which will cause obesity over time.

Step 6 eat light and low-salt food

A light and salty diet is good for your health, that is, don't eat too greasy and salty food, and don't eat too much animal food and fried and smoked food. The salt intake of Chinese residents is too high, which is more than twice the amount recommended by the World Health Organization on average. Epidemiological investigation shows that the intake of sodium is positively correlated with the incidence of hypertension, so it is not advisable to have too much salt.