Breakfast A healthy breakfast must first of all satisfy energy needs, in other words you should be just a little bit hungry when you have the chance to eat your next meal, in addition to the right amount of proteins and fats that will both make you feel fuller for a longer period of time and help to prevent gallstones. Then there can be some vegetables, fruits will be more perfect, if you do not have the habit of drinking dairy products at other times, breakfast can not forget. 1, oatmeal Oats contain 66% carbohydrates, 17% protein, 7% fat, and are rich in dietary fiber, vitamin B1, and beta-glucan …… is a nutrient-rich grain. A randomized, crossover-designed study published in May 2013 suggests that for people with type 2 diabetes, an oat-rich diet also has a mild lipid-lowering effect. It is important to note that when purchasing, choose pure oats rather than cereal. 2, whole wheat cookies Whole wheat cookies often contain more than 20% fat, sodium is also quite a lot, can not be counted as a healthy staple food, but for people in a hurry, whole wheat cookies can be said to be the healthiest cookies in a family of cookies, at least the content of dietary fiber will be more, but remember to select the ingredient list in the first place in the whole wheat flour and refined sugar is relatively leaning back of the one. There are also some cookies on the market with dried fruit less fat may also want to consider. 3, milk Milk China, the United States, Harvard University recommended dietary patterns of milk are in a cup or more, because it is the most convenient and fast way to get calcium. If you drink milk after diarrhea, bloating phenomenon that is likely to be lactose intolerance, you can choose yogurt or milk with meals, a small number of times to take, the majority of people can alleviate the symptoms. (Many people are not assured of the quality of milk, but in fact, the quality of dairy products is now the highest level in history) 4, ham ham lean ham protein can often be close to 20%, a small slice can solve the problem of insufficient protein for breakfast, the right amount of fat also helps to stimulate the gallbladder to discharge bile, thus helping to prevent gallstones. However, ham is, after all, processed meat, remember to look at the food label of the Nutrition Facts table to choose a relatively small amount of sodium content, as for the color of the red is likely to be more nitrites are recommended to eat less, it is generally recommended that a day of processed red meat is limited to less than 100 grams. 5, eggs eggs an egg about 90 calories, equivalent to 6 points of a hamburger, but the nutrients are extremely rich, especially protein, selenium, vitamin B12 help to improve the collective immunity, lutein on the eyes also. As for an egg contains 240 milligrams of this also do not have to worry too much, in view of the role of other components of healthy people to eat 1 per day is more good than harm, if other protein sources are rich, eat 4 to 7 eggs per week is more ideal. 6, Batan wood Batan just a small (28 grams) of Batan wood can meet the whole day 14% of the dietary fiber, 50% of the vitamin E and 12% of the amount of protein needs, and does not contain cholesterol as eggs, the FDA approved to eat 43g per day (1.5 ounces) as part of a low-fat diet also helps prevent cardiovascular disease. 7, sesame seeds sesame seeds sesame seeds can be an excellent source of minerals, including calcium, iron, magnesium, copper are very rich (although oxalic acid may affect calcium absorption), sesame oil also contains lignans, but anyway, wipe the sauce is very much in need of fat direction, may wish to use sesame paste instead. 8, oranges Oranges 248 grams of a glass of orange juice can be 200% of the day’s vitamin C needs, and which has about 500 mg of potassium, for people who eat too much processed food leading to excessive sodium intake, low-sodium, high-potassium diet is more conducive to heart health. Oranges are even better, you can also get more dietary fiber. 9, jujube Every 100 grams of jujube foot 69 mg of vitamin C (100 mg a day enough for normal people), even if it is sun-dried jujube vitamin C after a large loss than apples to be higher, and iron content is also richer than most fruits and vegetables, for women is very beneficial. Only three-quarters of dried jujube is sugar, calories are not low, suitable as a condiment. As for the people who already suffer from iron-deficiency anemia rather than eat a lot of dates as a priority to ensure that the whole blood, lean meat intake, the absorption rate of iron in these foods is much higher than dates. 10, tomato tomato breakfast sandwiches can be used in tomatoes, eat alone is also very good, cooked can get antioxidant capacity of lycopene, and eaten raw helps to supplement vitamin C. Compared to common fruits, the benefits of tomatoes also lies in the sugar content of only 2% -3%, suitable for weight loss crowd. 11, jam jam whether it is strawberry jam, blueberry sauce or applesauce, although the sugar is more (you can also use sugar substitute), but it is indeed rich in antioxidant components, dietary fiber, a class of food, anthocyanins, ellagitannins also have an antioxidant effect. Compared to regular salad dressings, sesame seed paste and jam are considered healthier sauces. Lunch In accordance with the recommendations of the Chinese Nutrition Society, lunch should be the highest calorie meal (dinner and breakfast), however, taking into account the office workers lunch breaks less time, often need to eat out for the sake of personal advice in the spirit of high protein, low-fat and less salt principle of choice can be, really can not eat vegetables can be remedied in the evening after returning home. 12, brown rice rice people often eat white rice has actually removed the rice bran layer and germ, and the bran layer is rich in prevention of seborrheic dermatitis vitamin B6, improve dermatitis niacinamide, germ is also rich in natural vitamin E, brown rice instead of refined white rice and noodles can greatly increase the intake of dietary fiber to help prevent constipation and regulate blood lipids. 13, potatoes rich in dietary fiber, potassium, vitamin C, vitamin B6, and 2% protein, due to its high resistant starch, satiety, so many people proposed to eat potatoes can lose weight, but an ordinary potato about 370g, 76kcal per 100g, a potato is equivalent to half of a hamburger, weight loss is the premise of the replacement of the staple food. 14, pork tenderloin and fat pork, ribs saturated fat is too much, even ordinary pork has 37% fat, and eat our meat is mainly for protein, iron and other nutrients, fat less than 8% of the tenderloin seems to be a good choice. 15, pig liver pig liver iron deficiency anemia eat jujube?No, pig liver iron content is close to fresh jujube twenty times, the absorption rate is also twenty times, obviously much more efficient ah! In addition for people with night blindness or dry skin to eat a small piece of pig liver can meet the week’s vitamin A needs, but only a pity that heavy metal residues are also higher than lean meat, no nutritional deficiencies risk people or try to eat lean meat. 16, chicken breast boneless skinless chicken breast contains nearly 30% protein, while rich in phosphorus, potassium, or supplement antioxidant selenium is a good source of fat content is extremely low, from a practical point of view, high protein low-fat ingredients in the chicken breast is considered cheap, boiled chicken breast or chicken breast dipped in hot sauce are bodybuilders common food. 17, scallop scallop can be considered one of the most common and delicious sea fish, its protein content in about 18%, about 5% fat, which is mainly unsaturated fatty acids, for reducing cholesterol is very helpful, is an ideal tonic food. 18, eel eels need to feed a lot of eel contraceptive pills is actually untenable rumors need not worry. Many people know that eel high protein, do not know eel fat is very little, only 1% or so, it is very suitable for weight loss of the population to eat, but because of the fat is too little cooking process tends to use a lot of oil, salt and other seasonings, need to be vigilant. 19, shrimp protein content of more than 15% of the food is basically called high protein food, fresh shrimp protein content of about 20%, dried and easier to save and protein can reach 45% of the list of other foods. As for the shrimp belongs to the “hair” argument, unless you eat fish and shrimp every time you are allergic to, otherwise as long as the attention of the cooking hygiene do not have to worry about. 20, carrots from the “carotenoids” family name can be seen on the nutritional value of carrots, need to be reminded that the carotenoids are fat-soluble, simply eaten raw absorption rate is low, it is best to go through the steaming, grinding to make the cell wall broken to increase the absorption rate, or with some meat and other high-fat ingredients, salad dressings, etc., do not recommend! Pour too much oil, but unhealthy. 21, broccoli Many food lists have put broccoli in the first place, broccoli contains a variety of plant compounds, such as radish sulfur, indole, etc., with the role of reducing the risk of prostate cancer, gastric cancer, breast cancer, flavonoids also help to reduce the risk of cardiovascular disease, a variety of anti-inflammatory substances also help to improve the immune system, very good for the eyes. 22, asparagus Despite the ancient word asparagus, but that refers to the shoots of reeds, the real asparagus scientific name of stone Diao Bai, rich in potassium, folic acid, quercetin, for the cardiovascular system system is very helpful, in addition to its relative calories is definitely high in dietary fiber food, a bowl of cooked asparagus can provide up to 3.6 grams of dietary fiber. 23, bitter melon human aversion to bitter flavor means that genes tell us that bitter things are often not safe, however, bitter melon is the exception. Bitter melon in addition to low sugar content, rich in dietary fiber, vitamin A, vitamin C and other common advantages of vegetables, there are famous scientists recently that eat raw bitter melon for the improvement of intestinal flora is helpful. The need to be able to get the right amount of vitamin C. 25, purple kale purple kale is a typical dark vegetables, in addition to vitamin C, rich in indole, isothiocyanate and other plant compounds, for the prevention of cardiovascular system disease is very meaningful. Especially purple kale can be eaten raw and retain more nutrients. 26, fungus 10g of high-quality dry fungus 150-175g after the hydration, just a plate of cold fungus, which has 3g of dietary fiber, equivalent to one-tenth of the day’s needs, help prevent constipation and reduce blood lipids. In the face of air pollution there are also many people proposed to eat fungus, but fungus can only wrap the digestive tract of impurities, can be directly into the alveoli of PM2.5 does not make much sense. 27, olive oil Olive oil is currently respected by the nutritional community of the Mediterranean diet structure of the important content, which is rich in monounsaturated fatty acids, as cooking oil helps to balance the overall dietary fatty acid ratio, reduce inflammation. Considering that there are more counterfeits on the market make sure you recognize the brand when shopping, and also limit the amount of even the best oils. Dinner If you do not have time for breakfast, lunch can only eat out, then dinner on their own, try to choose some fish and shrimp, coarse grains, green vegetables, in addition to the time to sleep to consider the total amount of dinner. 28, corn corn saturated fatty acids are very little, every two on the 7 grams of dietary fiber, can be used to replace part of the staple food. Currently with flowers, black corn is not genetically modified products, which is richer in natural pigments also have a certain antioxidant effect, the United States is currently growing corn genetically modified varieties in about 90%, although most of the processed food, but supermarkets are selling fresh intact corn has also been part of the genetically modified varieties. 29, millet millet is China’s traditional coarse grains, which contains 8% of dietary fiber, rich in folic acid and vitamin B1, is a good source of manganese, and very little saturated fat. However, from the point of view of amino acid balance lack of lysine, with some high-protein foods more healthy. 30, yam two yam contains 4g of dietary fiber, of which vitamin B6 can meet 15% of a person’s needs for a day, and even a staple food rich in vitamin C (17mg/100g), for supplemental energy, anti-fatigue is very meaningful, in addition to the polysaccharide composition of yam has many health benefits. 31, pumpkin Don’t look at the pumpkin face, at least they are melons, rich in vitamin C! Dinner to eat a roasted pumpkin can provide a wealth of beta-carotene, sodium content is also very low, although due to the sugar content of a lot of diabetics are not recommended to eat, but compared to potato chips and other snacks but much healthier. 32, the old tofu for vegetarians, tofu can be supplemented with high-quality protein focus, which the soy isoflavones can produce a certain estrogenic effect, improve metabolism. The average person is best to eat almost two taels of tofu a day, lactone tofu other than the “old tofu” can also supplement calcium. 33, beef Beef rich in protein, unsaturated fatty acids, iron, vitamins B1, B2, B6, B12, for the medical examination found that hemoglobin is low for a good flavor to improve the anemia of the ingredients, but those who taste great, “texture outstanding” steak due to more saturated fat may not be so healthy. 34, oysters Oysters are one of the richest foods in nature in terms of zinc, which can strengthen the immune system, is also very helpful for male reproductive health, and can also improve mood. It is worth noting that it is important to pay attention to hygiene to avoid microbial and heavy metal contamination problems. 35, salmon salmon as the representative of some fat-rich fish can be said to be omega-3 polyunsaturated fatty acids is the most perfect source of anti-inflammatory, heart protection, lower triglycerides, improve brain function and other efficacy, salmon is not only tasty, the body of heavy metal contamination is not as much as a large carnivorous fish, eat a pound a week is no problem. 36, crucian carp itself protein up to 17.1%, fat only 2.7%, crucian carp soup is widely spread nourishing good, but this white soup is actually protein wrapped in fat droplets in the light refraction effect, although easy to absorb for colds and other weak patients, but for the weight loss crowd can not be too appropriate. 37, spinach spinach calories are very low, a large pot of only up to a French fries, and rich in many vitamins, such as vitamin K can be a good source of maintenance of bone health, blood clotting mechanism is very helpful. The beta carotene in spinach helps improve visual function. The reminder is that spinach is actually richer in iron in the root. 38, celery Many people think of celery when it comes to dietary fiber, celery dry weight of crude fiber ratio is very high, for the relief of part of the constipation is very helpful, while celery in the celery apigenin also has a certain effect of reducing blood pressure. Be reminded that celery is a common ingredient in the highest content of photosensitive substances, celery juice splash on the skin is best to clean in a timely manner. 39, lettuce lettuce, oatmeal and lettuce are actually a family, belonging to the same species of lettuce, because the composition of the more moderate often suitable for raw food, but also to retain more vitamins, but taking into account the problem of pesticide residues, be sure to use running water to rinse and rub for more than 30 seconds. 40, kale Kale is a typical green leafy vegetables, especially rich in calcium, a pound can have close to 600 mg of calcium, for the maintenance of bone health is very beneficial. In addition to containing magnesium, phosphorus, potassium and vitamin C and vitamin K, suitable for a large number of people to relieve exercise fatigue and injury. 41, eggplant Where to see the deep color of the vegetables must eat a few bites, because they are often rich in antioxidant effect of anthocyanins, eggplant is no exception, and eggplant calories are also very low, a bowl of eggplant is only 35 kcal can provide 2.5 grams of dietary fiber, rich in potassium and niacin, want to lose weight, people should pay attention to the eggplant. 42, goji berries goji berries have “red treasure” said, goji berries are not only rich in β carotene, which is the polysaccharide of goji berries by animal experiments found that there are many beneficial physiological functions, usually carry, brewing is also very convenient, suitable for regular consumption (less than 20 grams). Need to pay attention to the purchase from the regular channels to avoid heavy metals and sulfides over the standard. 43, garlic Garlic helps reduce cholesterol and triglycerides, allicin because of the role of anticoagulant to help prevent the risk of cardiovascular disease such as stroke. But be reminded that to play a role in the best just crushed raw garlic. 44, red wine resveratrol is a strong oxide from red wine (grape seeds, skin), which was found to reduce the incidence of cardiovascular disease, but the concentration of the substance in red wine is very low, it is generally believed that the health effects of red wine is still mainly attributable to a moderate amount of alcohol (about a glass of wine a day), and an equal amount of alcohol other alcohol effects are similar. 45, blueberries Blueberries are extremely rich in antioxidant substances in a food called ORAC antioxidant capacity score blueberries among the top. Blueberry anthocyanins and other natural plant compounds help to improve brain and visual nerve function, and even prevent retinal macular degeneration. 46, grapes Grape seeds and grape skins contain a large number of antioxidant components, but we even if we do not spit the grape skin can not be absorbed so do not think about it. Grapes highlight the advantages of potassium and phenolic substances are very rich, even if you eat raisins to lower blood pressure also have certain benefits, the disadvantage is that the sugar is also quite a lot. 47, bananas Bananas are easy to buy, its biggest selling point is potassium and soluble dietary fiber, potassium is beneficial for heart function, soluble dietary fiber for lowering cholesterol is also very helpful, bananas can be used as a good exercise food. Need to remind as long as the banana is not overripe blood sugar reaction is not too strong. 48, pineapple Pineapple is rich in vitamin C and a lot of manganese, manganese in the maintenance of skin, bone and cartilage growth, to ensure that glucose metabolism is very meaningful. If some people are more sensitive to pineapple, you can eat before dipping a little salt water to inhibit the activity of bromelain, pineapple stems in the dietary fiber is richer do not waste. 49, cucumber can be eaten available (here depends on your imagination) of low-sugar fruits and vegetables, but it is also common to be inserted in countless food rumors, in fact, do not have to care about, common fruits and vegetables in the normal amount of how to use with the people are not dead. However, it is important to remind the cucumber sliced in the air after half an hour of exposure to vitamin C will be lost. 50, walnuts walnuts are nuts omega-3 fat the most, the brain function has some help, in addition to walnuts with most nuts as nutritious, protein, fiber, calcium, magnesium are very rich. Remind the best to buy walnuts with shells smashed open before eating, so that the nutrients destroyed less. 51, green beans The benefits of green beans are rich in dietary fiber, coupled with a high content of protein to help smooth our blood sugar, reduce inflammation, perhaps green beans “fire” claims also related to this. However, beans often contain plant cell agglutinins [verification] must be cooked, and green beans in the protein is not high-quality protein, kidney, gout patients had better not eat. 52, fungus fungus since ancient times is known as a tonic, modern science and technology found that 70% of the dry weight of the fungus fungus polysaccharide has many effects, but this is with the collagen in the animal body can not be on the relationship, as for some people worry about the fungus nitrites exceeded in fact, is also worrying about the calories of the ingredients of the so low do not ask for too much. 53, konjac More common is konjac powder, which dietary fiber accounted for 74.4%, what concept? Currently 30g of dietary fiber daily recommended amount of most people have about 10g gap, to a spoonful of natural konjac flour is enough. If it is not this thing is more belly, the taste is not very good has long been popular. 54 dark chocolate cocoa as a nut which is rich in flavonoids antioxidants, cocoa butter is saturated fat but the impact on the cardiovascular system is very small, so the black chocolate as a whole, despite the high calorie is a health food. When choosing and selecting more cocoa content (or high flavanol content), the first two ingredients list can not be candy. 55, yogurt It is generally believed that the nutritional value of yogurt is higher than plain milk, first of all, lactobacilli to lactose consumption, the lack of lactase is not the phenomenon of diarrhea and flatulence, and secondly, probiotics can help digestion, maintenance of intestinal health. But remember to choose less sugar. 56, honey Honey is the main component of glucose and fructose, on the one hand, glucose has a tranquilizing effect, on the one hand, fructose can be quickly metabolized in the liver, replenishment of glycogen, to improve sports endurance, some people like to get up in the morning and drink a cup of honey to help defecate in fact, is the fructose effect on the intestinal tract results. However, after all, the nutrient composition is relatively single, from a nutritional point of view, there is no need to eat, not to mention overdose.