Health is not simply a matter of how much nutrition, pay attention to the details of life, to add protection for health, the following are some recommendations for improvement according to the common eating habits of modern people: First, moderate dieting For many people, weight loss is the first step toward good health. This is because obesity can easily lead to health problems such as heart disease and diabetes. However, it is important to note that dieting must grasp the principle of moderation. Many dieters strictly control the amount of food they eat and the type of food they consume because they want to achieve weight loss in the shortest possible time, which is an unhealthy way to diet. This is an unhealthy diet because it not only deprives the pleasure of eating, but also leads to a lack of essential nutrients. The correct approach is to change poor eating habits and gradually reduce the total amount of food intake. Eat more starchy food, such as buns, bread, noodles, potatoes, etc., but also as far as possible to eat food containing whole wheat ingredients; eat less high-fat food, such as ham, pastry, cream, etc.; eat more fruits and vegetables, because they are not only low in fat, but also can increase satiety and reduce the feeling of hunger; drink milk as far as possible to choose skim milk or low-fat yogurt; eat meat without eating the skin, because the fat content in the skin to much more than in the meat. Of course, the most important point is to pay attention to strengthen physical exercise. Second, strengthen exercise Physical exercise is a very important part of a healthy lifestyle habits, but also to help us lose weight, the best way to maintain a perfect body. You may want to think back to the beginning of the year, how many people for themselves to develop a good fitness plan? How many people can adhere to their own fitness plan? And how much time is spent on the couch every day? Therefore, the exercise into a part of life, the fitness as a life enjoyment is currently many people need to change the point of view. Whether it is swimming, walking, cycling or joining a health club, are good ways to exercise, the form of exercise does not matter, it is important to persist. Third, eat less fat We do not recommend not eating fat at all, because a healthy body cannot be separated from fat, but the type of fat we consume must be controlled. l. Saturated fats increase blood cholesterol levels and increase the risk of heart disease. Cookies, cakes, meatloaf, ham, cream, cheese and foods containing lard, coconut oil or palm oil all contain high levels of saturated fat. 2. Hydrogenated fats, also known as hydrogenated vegetable oils, are used in the preparation of some cookies, cakes, margarine, etc. Foods containing hydrogenated vegetable oils (which are indicated in the food ingredient list) usually contain high levels of trans fats. Trans fats also increase blood cholesterol levels and increase the risk of coronary heart disease and heart disease. Some studies have shown that trans fats have a greater adverse effect on human health than saturated fats. Therefore, it is important that we replace foods containing hydrogenated vegetable oils and saturated fats with foods containing unsaturated fats. This is because unsaturated fats can help the body lower cholesterol levels. Fish, avocados, nuts, sunflower seeds, canola and olive oil all contain high levels of unsaturated fats. Of course, not the more unsaturated fats eaten the better, we also need to reduce the total amount of fat intake, the only way to reduce energy intake, will not lead to the development of obesity. The best way is to pay attention to the label when buying food. 20 grams of fat per 100 grams of food is high-fat food, and 3 grams or less of fat is low-fat food. Every 100 grams of food containing more than 5 grams of saturated fat belongs to high-saturated fat food, containing 1.5 grams of saturated fat or even lower belongs to low-saturated fat food. Fourth, eat less sugar Reduce the intake of sugar for many people is a very difficult thing, many foods contain sugar, such as fruits and vegetables, fruits and vegetables contain sugar are naturally present, do not need to deliberately avoid eating. However, sugary foods and beverages, such as cookies, jams, carbonated drinks, etc., contain large amounts of artificially added sugars, and the intake of such foods must be limited. Carbonated beverages contain very little nutrients, and the artificially added sugars are also likely to cause tooth decay, increase the body’s sense of satiety, affect normal eating, and cause malnutrition when consumed for a long time. The way to reduce the intake of sugar is very simple. People who are used to adding sugar to hot drinks can gradually reduce the amount of sugar put until they can not add sugar at all; people who are used to smearing jam on bread can use banana slices, peanut butter or low-fat cheese instead. In addition, in the purchase of food to pay attention to the label, the ingredients of food is usually arranged in descending order of content, so if sugar in the front, it indicates that the food has a high sugar content. Fifth, eat more fruits and vegetables As we all know, we need to consume a lot of fruits and vegetables every day, it can provide a lot of vitamins and minerals needed by the body, fruits and vegetables should account for more than 1/3 of the daily food intake, but the vast majority of people can not do this. Experts recommend that we should eat at least 400 grams of fruits and vegetables every day, regardless of the form of choice, such as fresh fruits and vegetables, frozen fruits and vegetables, dried fruits and vegetables, fruit and vegetable juices, or canned fruits and vegetables can be, but do not treat potatoes as a kind of vegetable, because it belongs to the starchy food. At this point many people may have the question, how do I know if I’m eating enough vegetables and fruits? An apple, banana, pear, orange, two plums, half a grapefruit, a slice of melon or pineapple, and other fruits of the same size all weigh about 80 grams. In addition, there are 150 ml of juice, a handful of grapes, cherries, or eat a salad. If you pay more attention to supplementing vegetables in your regular meals, then you can basically ensure an intake of about 160 grams, and if you add some accompanying fruits in moderation, you can easily reach 400 grams of fruit and vegetable intake. It is recommended to put a handful of dried fruits in the porridge at breakfast, or eat half a bunch of grapes or an apple, or drink a glass of juice? At lunch, eat a salad or a banana sandwich; at dinner, eat more vegetables, especially when eating fish, chicken and pork at least two or more vegetables at the same time. In addition, when reading, watching TV or browsing the Internet, you can also have an apple, which not only adds interest, but also increases nutrition. Sixth, adequate water When you feel thirsty, you have actually begun to dehydrate. Most of us do not pay attention to ensure that we drink enough water during the day. By drinking a lot of tea and coffee can maintain strength, while they can diuretic, so you should also drink more water to replenish. Have a glass of water when you get up and before you go to bed – the body loses a lot of water during sleep, not only because the body keeps warm and sweats, but consuming 8 hours without food or drink alone (if you are so lucky) will also lead to dehydration. Dehydration can also be mistaken for hunger – drink a glass of water before reaching for a snack or meal. Also getting enough water can prevent diseases such as urinary stones and gout. Seventh, eat less salt It is essential to control the intake of salt in your daily diet. It is well known that because salt is composed of sodium chloride, which contains sodium ions, excessive sodium intake can lead to high blood pressure. Although not actively adding salt can reduce some of the salt in the diet, 3/4 of the salt in the diet is actually contained in the food itself, so it is also important to read food labels carefully when we buy food. The best way to do this is to compare the salt content of a variety of foods in order to buy the food with the lowest salt content. Foods with more than 1.5 grams of salt per 100 grams of food are high-salt foods, and those with less than 0.3 grams per 100 grams of food are low-salt foods. In addition, try to eat less bacon, cheese, pickles and smoked fish, which are types of foods with high salt content. Eighth, be sure to eat breakfast This is a very valuable advice, because a nutritious breakfast can provide the energy, vitamins and minerals needed for the day, helping us to meet the whole day’s hard work with plenty of energy. Many people think that skipping breakfast helps them lose weight, but this is actually very wrong. Not only does skipping breakfast not help with weight loss, but it can also have a negative impact on your health because basic nutrients are not replenished in a timely manner. Numerous studies have proven that, on the contrary, insisting on eating breakfast helps to maintain a healthy weight. Of course, a healthy breakfast selection is also very critical. Starchy foods (such as bread) can provide the body with the energy it needs, especially whole wheat bread, which is rich in dietary fiber and nutrients. However, some cereal breakfast contains a lot of fat, sugar, salt, etc., should not be eaten at breakfast. In addition, milk should also try to choose unsweetened skim milk or low-fat yogurt. Ninth, pay attention to vitamin supplementation If you can take sufficient amount of vitamins through your daily diet, there is no need to take vitamin effervescent tablets, and the nutrients taken in your daily diet are not available from effervescent tablets. We should eat at least 400 grams of fruits and vegetables every day. Studies have found that fruits and vegetables are beneficial to human health not only because of the various vitamins and minerals they contain, but also because the various vitamins and minerals produce a large number of compounds that are beneficial to human health. Therefore, the nutrition obtained from fruits and vegetables is incomparable to that obtained by taking vitamin effervescent tablets. In addition, there are some nutrients that are counterproductive and detrimental to health when consumed in excess, such as vitamin A, vitamin B6 and vitamin C. Pregnant women who eat pork liver weekly and elderly people who are prone to osteoporosis should not take vitamin A tablets and fish oil that contain large amounts of vitamin A. Of course, there are special groups of people who must be fortified with specific nutrients, such as patients with anemia who require moderate iron supplementation, and women who are preparing to become pregnant who require 400 micrograms of folic acid daily until they are 12 weeks pregnant. In addition, pregnant women also need to supplement 10 micrograms of vitamin D every day. Tenth, office workers bring their own lunch Many office workers because of busy work, lunch often go to eat time-saving foreign fast food. In fact, eating fast food is not only expensive, but also unhealthy. Most foreign fast food is high in energy and fat, dietary fiber content is very low, at the same time, calcium, iron, zinc and other minerals are also very low. Take a McDonald’s fast food (burgers, fries, apple pie and shakes), for example, it provides energy of 1185 kcal to 1466 kcal, of which, the energy provided by fat accounts for 40% to 59% of the total energy. The content of vitamin A and vitamin C is less than 10% of the recommended dietary standards, the content of vitamin B1 and B2 is less than 20% of the recommended dietary standards, and the content of calcium and iron in most foreign fast food is less than 20% of the recommended dietary standards. So, why not consider bringing your own lunch? This not only saves money, hygiene, and the food you eat for lunch can be decided by yourself, the intake of sugar, salt and fat can also be effectively controlled, which is more beneficial to your health. Of course, it would be better to bring some fruit or salad.