1, a variety of staple foods, cereal-based, coarse and fine, less refined white rice and flour Cereals can be used as staple foods, including whole grains and potatoes and mixed legumes. Recommended to eat an average of three types of cereals per day, you can eat up to five kinds per week. When dining out you can order a steamed roughage, often consisting of yams, purple potatoes, potatoes and corn. These foods are classified as staple foods in our dietary guidelines for Chinese residents, so once you eat potatoes, sweet potatoes and other yams, rice needs to be cut back relatively. For example, when you eat 111g (18 thinly sliced) potatoes, you can eat half a bowl of rice less (about 26g raw weight). 2, eat more vegetables and fruits and soy products Each meal must have vegetables, dark vegetables need to account for 1/2. 300-500g of vegetables and 200-350g of fresh fruit per day. We can eat a heart of cauliflower, stir-fried broccoli, but also eat a mixed spinach. Eat more vegetables can also slow stomach emptying and make you feel full, can relatively reduce the energy intake throughout the day, can also promote intestinal peristalsis, to prevent constipation. It is recommended to eat soy products at least 4-5 times a week, so stir-fried dried beans with celery or ma po tofu are also excellent choices. When is it better to eat fruit? Considering the low quality of breakfast in general, it is recommended that fruits can be eaten properly in the morning. Fruit can also be used as a snack between meals, not only to replenish water but also to intake rich nutrients. Remember, fruit is not equal to freshly squeezed fruit juice Oh! 3, fish, poultry, eggs, lean meat in moderation We should try to avoid eating red meat such as high sugar and fatty meat accounted for 3/4 of the meat, if you have to eat pork, you can choose lean pork. Priority is given to recommend fish and poultry (skinless), 1 egg per day without going to the yolk, and less fatty meat, smoked and cured meat products, etc. So here again it seems, here you can eat a steamed sea bass, or steamed (any) fish can be, and can be fried a diced chicken or lean shredded meat, quality protein is good, but can not be eaten in excess, over will cause excessive energy intake, but also increase the burden on the liver and kidneys. 4, less salt and less oil, control sugar and limit alcohol Our residents’ dietary habits are too high in salt intake, and excessive salt intake is related to the occurrence of hypertension, stomach cancer and strokes, so we should reduce salt intake. The recommended daily salt intake is no more than 6g per person, which is equivalent to one beer cap. Spices can be added to reduce salt intake, such as thyme, seville, cinnamon, etc. We can also add cumin, pepper, chili, star anise, allspice, cinnamon, etc. to dishes to increase the flavor to reduce salt intake. Also too much fat intake can increase obesity and trans fats can increase the risk of cardiovascular disease. Cooking oil should be limited to 30g per day. Therefore, when ordering or cooking at home, you must pay attention to the cooking method, less salt and less oil! At the Chinese New Year table, it is inevitable that you will drink various drinks or alcohol, which will lead to excessive intake of sugar and alcohol, thus increasing the risk of obesity, gout, cardiovascular and other chronic diseases. Therefore, alcohol should be consumed in moderation, just to the point. Sugary drinks can be replaced with other beverages, such as tea, yogurt or freshly squeezed soy milk instead. It is recommended to replace candy snacks with healthy snacks, such as nuts, dark chocolate, fruits, yogurt, milk and other dairy products.