In the eyes of most people, what the old heads eat, how to eat, always seem mysterious and out of reach. In fact, the recipes of the chiefs are not as the general imagination of the mountains and sea food with, on the contrary, they even eat more coarse grains, less meat. According to the former director of the Beijing Hospital Nutrition Department, the head of the nutritional health care experts Zeng Xuyuan introduced, it is because of less food, more coarse grains and other scientific diet, so that the average life expectancy of China’s leaders has been among the world’s top. Eat enough 25 kinds of food every day. “What we are talking about here is the type of food, not 25 dishes.” For the old heads of the meals, the principle of eating less and more is important, only when the food variety is “mixed” enough to make a balanced nutrition. Now they eat 25-30 kinds of food every day, “a little bit of each is enough”. In the morning, half a glass of milk, a plate of small dishes (shredded seaweed, shredded carrot, shredded green pepper), a small sesame sauce salted rolls, a small bowl of millet congee or lotus seed soup; at noon: mixed casserole (with more than ten kinds of food), a couple of red bean casserole or barley rice; at night: boiled carp with shredded radish In the evening: boiled carp meatballs with shredded radish and millet congee. In addition, additional snacks such as fruit or yogurt are added. “The company’s main business is to provide a wide range of products and services to the public. The chiefs eat less meat from “four-legged animals,” she said, adding that nutritionally, “four-legged (pigs, cows, sheep) is better than two-legged (chickens, geese), two-legged is better than one-legged (mushrooms), and one-legged is better than no-legged (fish). ” According to the current season, it is suitable to eat some beef and lamb for “hot tonic”, or chicken, rabbit and other low-fat, high-protein food; in vegetables, root vegetables such as white radish, lily, taro, etc. are suitable for winter consumption. In addition, eat more black food, such as black sesame, black rice, purple cabbage, fungus, etc.. Snacks should be added between meals. Less food and more meals has always been a respected healthy diet concept, and the old heads are no exception. In addition to a meal to eat to 70% full, they will also add some snacks around 10:00 am and 3:00 pm. “For example, in the morning, they eat a small bowl of silver fungus and lotus seed soup or wheat bran, while in the afternoon, they drink half a cup of yogurt and eat a few nuts. Nuts are rich in protein and have a good preventive effect on cancer and cardiovascular disease.” It is understood that Mr. Chen, who enjoyed a 91-year old life, ate 13 peanuts, took a 13-minute walk and partied for three minutes every day. His wife, a famous nutrition expert, insists on the principle of “five fruits as a helper”, and eats two bananas or other fruits after meals. The cooking methods are mainly steaming, boiling, stewing, mixing and boiling. These cooking methods are naturally chosen to reduce nutrient loss and to ensure a low-fat diet. The chiefs’ recipes are not completely devoid of frying and stir-frying, either. “They also get to eat once a week, after all, so the food is still delicious.” Of course, regardless of the cooking method, low salt, low fat and high dietary fiber are the principles that must be observed in the recipes. Eat more brain-healthy and heart-healthy foods. Due to the high brain power consumption, the old head of the recipe has a lot of brain and heart-healthy food. Such as beans, almonds, sesame seeds, walnuts, wine, etc. “Especially almonds, which are rich in elements such as vitamin E, magnesium and heart-healthy monounsaturated fatty acids. Eat foods containing B vitamins before drinking. “Since they often have to attend drinking parties and it’s impossible for them not to drink at all, it’s especially important to take precautions beforehand.” Alcohol damage to the stomach mucosa will make the body lack of B vitamins, so you need to drink before the “base” with coarse grains, grains, lean meat, peanuts, etc.. Of course, only focus on diet is far from enough, some of the old chiefs can live a long life, more is due to their open-mindedness and persistent exercise. “For example, a 102-year-old general, he began to play tennis when he was young, until the age of 88, he can still insist on playing four or five games a week, one or two hours each time.”