New Year's diet choose healthy eat more fruits and vegetables and fish

1, eat more fruits and vegetables

As we all know, we need to consume a large number of fruits and vegetables every day. It can provide a lot of vitamins and minerals that the body needs. Fruits and vegetables should account for more than one-third of the daily food intake, but most people cannot do it. at this point.

Experts suggest that we should eat at least 400 grams of fruits and vegetables per day, regardless of the choice of fruits and vegetables, such as fresh fruits and vegetables, frozen fruits and vegetables, dried fruits and vegetables, fruit and vegetable juices, or canned fruit and vegetables can be, but avoid using potatoes as a vegetable Kind because it belongs to starchy foods.

How do you know if you are eating enough fruits and vegetables? An apple, a banana, a pear, an orange, two plums, a half grapefruit, a piece of melon or a pineapple, and other equally sized fruits weigh about 80 grams.

In addition, there are 150 milliliters of juice, a handful of grapes, cherries, or a salad. If you pay more attention to supplementing vegetables during dinner, you can basically guarantee an intake of around 160 grams. If you increase the amount of table fruit, you can easily get 400 grams of fruit and vegetables.

Healthy TIPS:

At breakfast, put a handful of dried fruit in the porridge, or eat 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, and at least eat two or more vegetables at the same time.

In addition, when reading a book, watching TV, or browsing the Internet, you can also come to an apple, which not only adds interest but also increases nutrition.

2, eat more fish

It is recommended that you insist on eating fish as an important part of your daily diet. You should eat fish at least twice a week, especially oily fish, which contains an omega 3-polyunsaturated fatty acid, which helps prevent coronary heart disease. happened.

However, sharks and swordfish are not suitable for children and pregnant women, and other adults are advised not to eat more than once a week.

Candied fish, sardines, squid, and squid have no significant difference in the content of omega 3 polyunsaturated fatty acids from fresh fish, and tuna is different, although tuna is a good omega 3 - polyunsaturated The source of fatty acids, but once processed into canned food, the content of omega 3 - polyunsaturated fatty acids will be significantly reduced.

Healthy TIPS:

White fish (such as haddock, squid, halibut) and oily fish (such as sardines, mackerel, squid, and squid) all provide the body with high-quality protein, vitamins, and lots of minerals.

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