▲ Daily Diet Guidelines.

(Photo provided / National Health Service)

Text/Ke Qiuliang

The annual New Year's holiday is coming, the 10-day holiday, have you planned it?

As the epidemic slows down, I believe that there will be more opportunities for everyone to eat out and gather. Remind everyone, in addition to continuing to do a good job in epidemic prevention, do not let your life and rest be irregular due to multi-day holidays, let alone irregular meals. And let yourself feel uncomfortable in the stomach or grow too much meat!

In fact, most people like to enjoy food, but in the current food environment, how to eat smart and healthy depends on everyone's choice.

Here are a few reminders and suggestions for your reference:

◎Appropriate purchase and purchase:

It is very convenient to buy food now. Don’t buy a lot and store it in the refrigerator. If it is not stored properly, it will easily cause food to deteriorate. Labeling information such as product name, content name, expiration date, manufacturer information, etc.

Please read on...

◎A balanced diet is healthy:

●Pay attention to the amount of food: Based on the daily dietary guideline, take a balanced intake of six types of food and avoid overeating.

●Choose natural ingredients: The hot pot that symbolizes reunion is a must-have for almost every family. It is recommended to use vegetables as the soup base, and use fresh meat slices, seafood, mushrooms, fish, tofu, and vegetables as ingredients, avoiding too many processed products, and dipping sauce is a must for hot pot : It is recommended to add white vinegar or fruit vinegar to soy sauce, and then serve with coriander, chopped green onion or fresh chili. If sand tea sauce is required, add less.

●Each meal is 7-8 minutes full: eat slowly, and put down the bowl and chopsticks when you feel "7-8 minutes full".

●Adequate intake of fish, meat, vegetables and fruits: Big fish and meat are unavoidable on the New Year’s table. It is recommended to pay attention to the intake of vegetables and fruits while consuming fish. Vegetables should eat more than 3-4 servings of vegetables every day (vegetables 1 1 serving = about half a bowl when cooked), 2-4 servings of fruit (1 serving of fruit is about the size of your own fist).

◎Regular exercise and wonderful figure:

●Cumulative physical activity in segments: Exercise at least 30 minutes a day. If you cannot complete it at one time due to various factors, you can split it into two sessions of 15 minutes, or three sessions of 10 minutes.

Exercise is actually very simple. You can use activities such as walking, climbing stairs, tidying up your home, and cleaning the environment to accumulate physical activity.

●Use an empty plastic bottle to fill water or sand instead of dumbbells to train muscle strength, and gradually add more water or sand according to the progress to improve muscle strength.

(The author is a nutritionist at Caotun Sanatorium, Ministry of Health and Welfare)

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  • health care

  • Balanced diet

  • regular exercise

  • Gastrointestinal health

  • Food spoilage

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