1. Adhere to the principle of timely and appropriate amounts of meals a day
The time and amount of meals a day should be arranged reasonably, and the meals should be given regularly and regularly. Generally speaking, breakfast is arranged between 6:30 and 8:30, lunch is arranged between 11:30 and 13:30, and dinner is between 18:00 and 20:00; the energy provided by breakfast should account for 25% to 30% of the total energy of the day, lunch should account for 30% to 40%, and dinner should account for 30% to 40%.
2. Food distribution for three meals a day
Breakfast should be arranged for half an hour after getting up. It is recommended that cereals (such as steamed buns, bread, cereals, noodles, bean buns, porridge) be 100g, an appropriate amount of food containing high-quality protein (such as milk, eggs, soy products), and 100g of fresh vegetables and 100g of fruit.
Lunch cereals should be around 125g, and animal foods can be selected, 75g, 20g soybeans or equivalent soy products, 150g vegetables and 100g fruits, to ensure the intake of vitamins, minerals and dietary fiber in lunch.
The cereals for dinner should be around 125g. You can choose animal foods 50g, 20g soybeans or equivalent soy products, 150g vegetables and 100g fruits.
Generally speaking, people have less activity at night, low energy consumption, and eating too much dinner will increase the burden on the digestive system, leading to insomnia, dreaming, etc. Therefore, you should have a moderate amount of dinner and choose foods with less fat and easy to digest. For those who work or study at night, pay attention to eating some food in moderation midnight, such as a glass of milk, a few slices of bread, or a boiled egg, but it is advisable not to feel full.
3. The dangers of overeating
Overeating can cause gastrointestinal dysfunction, increase the burden on the pancreas, and increase the risk of acute pancreatitis or acute cholecystitis. The risk of acute heart attacks after overeating is significantly increased, and people with heart diseases such as coronary heart disease should pay great attention.
4. "Eight Notes" when dining outside
Choose clean and hygienic dining places as much as possible
Pay attention to the variety of food when ordering dishes, and mix meat and vegetables
Don't stop at the right time for the sake of show off or giving face.
Try to choose dishes that are cooked by steaming, stewing, cooking, etc., and try to avoid frying and high-fat foods.
Eat more vegetables and soy products when eating, and eat appropriate amounts of meat dishes
Eat a buffet with appropriate amount
Choose light drinks, don't drink or drink less sugary drinks
You need to drink limited amounts, please refer to this article
5. Create a harmonious and pleasant dining environment
Avoid talking about unpleasant things at the dining table
Avoid educating, criticizing, and blaming children during meals
The tabletop color and tableware color are the best to highlight the color of the dishes.
If possible, it is best to decorate the dining table and restaurant, which is in harmony with tableware, dining table, restaurant color and style.
Don't treat dining time as the time of a critical meeting or commendation meeting at home
You cannot eat while watching TV, books, newspapers, as this will increase the burden on the brain, inhibit the function of the digestive organs, and affect digestion and absorption.
The time and amount of meals a day should be arranged reasonably, and the meals should be given regularly and regularly. Generally speaking, breakfast is arranged between 6:30 and 8:30, lunch is arranged between 11:30 and 13:30, and dinner is between 18:00 and 20:00; the energy provided by breakfast should account for 25% to 30% of the total energy of the day, lunch should account for 30% to 40%, and dinner should account for 30% to 40%.
2. Food distribution for three meals a day
Breakfast should be arranged for half an hour after getting up. It is recommended that cereals (such as steamed buns, bread, cereals, noodles, bean buns, porridge) be 100g, an appropriate amount of food containing high-quality protein (such as milk, eggs, soy products), and 100g of fresh vegetables and 100g of fruit.
Lunch cereals should be around 125g, and animal foods can be selected, 75g, 20g soybeans or equivalent soy products, 150g vegetables and 100g fruits, to ensure the intake of vitamins, minerals and dietary fiber in lunch.
The cereals for dinner should be around 125g. You can choose animal foods 50g, 20g soybeans or equivalent soy products, 150g vegetables and 100g fruits.
Generally speaking, people have less activity at night, low energy consumption, and eating too much dinner will increase the burden on the digestive system, leading to insomnia, dreaming, etc. Therefore, you should have a moderate amount of dinner and choose foods with less fat and easy to digest. For those who work or study at night, pay attention to eating some food in moderation midnight, such as a glass of milk, a few slices of bread, or a boiled egg, but it is advisable not to feel full.
3. The dangers of overeating
Overeating can cause gastrointestinal dysfunction, increase the burden on the pancreas, and increase the risk of acute pancreatitis or acute cholecystitis. The risk of acute heart attacks after overeating is significantly increased, and people with heart diseases such as coronary heart disease should pay great attention.
4. "Eight Notes" when dining outside
Choose clean and hygienic dining places as much as possible
Pay attention to the variety of food when ordering dishes, and mix meat and vegetables
Don't stop at the right time for the sake of show off or giving face.
Try to choose dishes that are cooked by steaming, stewing, cooking, etc., and try to avoid frying and high-fat foods.
Eat more vegetables and soy products when eating, and eat appropriate amounts of meat dishes
Eat a buffet with appropriate amount
Choose light drinks, don't drink or drink less sugary drinks
You need to drink limited amounts, please refer to this article
5. Create a harmonious and pleasant dining environment
Avoid talking about unpleasant things at the dining table
Avoid educating, criticizing, and blaming children during meals
The tabletop color and tableware color are the best to highlight the color of the dishes.
If possible, it is best to decorate the dining table and restaurant, which is in harmony with tableware, dining table, restaurant color and style.
Don't treat dining time as the time of a critical meeting or commendation meeting at home
You cannot eat while watching TV, books, newspapers, as this will increase the burden on the brain, inhibit the function of the digestive organs, and affect digestion and absorption.