The principle of eating less and eating more meals: control the interval between meals. Generally, the suggestion of eating less and eating more meals is 2-3 hours between meals. Because the time is too long, it may cause the following meals to be eaten too late, and the time is too short, which may increase the number of times of eating and lead to excess calories.
Even if you eat less and eat more meals, you should pay attention to the food mix of each meal. The standard is to ensure that you eat a variety of foods all day. Diversification of food can ensure the comprehensive intake of nutrition.
Foods with high nutritional density will make you eat more nutrients at the same calorie, while foods with low calories can effectively avoid excessive intake. In addition, when choosing food, try to avoid using a lot of finely processed foods such as cooking oil, sugar and salt.
Eat less and eat more.
1. First meal: 8: 00 -9: 00.
Recommended food: eggs, milk/bean products, lean ham, with fresh fruit and oatmeal is a good breakfast.
2. Second meal: 10: 30
You can eat some nuts, peanuts, almonds or apples, and you can avoid eating a lot at noon.
3. Third meal:11:30-1:00.
Lunch is a link between the preceding and the following: the staple food is essential, with some high-quality meat protein, eat more vegetables, eat 7 or 8 minutes full, but if you are hungry, you can eat more appropriately. Recommended food: miscellaneous grains rice, fish, shrimp and shellfish, chicken breast, fresh green leafy vegetables, etc.
4. Fourth meal: 3-4 pm
Afternoon tea: You can eat some fruit and yogurt at this time, because if you don't eat at this time, you will eat more at night. Recommended food: almonds, pistachios, dairy products, fruits, baked sweet potatoes or corn.
5. The fifth meal: 5: 30 -7: 00.
Dinner is simple: porridge or simple meal is the first choice, 5 minutes is enough, and you should eat some starch for dinner. Recommended food: porridge, bean products and various vegetables.
Baidu Encyclopedia-Healthy Eating Habits