Good eating habits help you eat healthy

An irrational dietary structure can bring a serious burden of disease, and the 2018 Global Nutrition Report notes that nearly one in five deaths globally is diet-related, mainly due to high salt, low intake of whole grains, fruits and nuts, and energy imbalances

How to plan our diet is the most reasonable? How to choose ingredients with high nutritional value and cook healthy and delicious food? Nutrition experts give advice

Will choose: Five principles to help you know and choose food

"The human body needs more than 40 nutrients and some other dietary ingredients to maintain health, which requires us to mix

Liu Ailing introduced that the purchase of food should master five principles:

Choose more fresh and natural foods, and buy less deep-processed foods such as pickled vegetables, canned fruits, and canned meat;

Choose foods with high nutrient density, such as colorful fresh fruits and vegetables, eggs, lean meats, aquatic products, whole grains, etc.

Local food resources in the current season are preferred, and the natural maturity period can maximize the retention of nutrients, freshness and better taste, and can also reduce microbial pollution and energy consumption during transportation;

Use nutrition labels to select prepackaged foods low in oil, salt and sugar;

Consider the cost, not too much to hoard food, especially easy to spoil vegetables and fruits, to avoid waste, "in the purchase of we must also firmly believe that expensive does not equal high nutritional value, many good and cheap food itself nutritional value is already very rich

It should be noted that nuts contain high unsaturated fatty acids, vitamin E and other nutrients, but are high in fat content and should be consumed

Will see: food nutrition labels have doorways

Food nutrition labeling is an effective channel for food to "communicate" with consumers

Yang Yuexin, chairman of the Chinese Nutrition Society, said that in the nearly 10 years since the implementation of the above national standards, many consumers still only look at the price, production date and place of origin when buying food, ignoring nutrition labels

So, what should nutrition labels look like when choosing prepackaged foods?

Fan Yongxiang, deputy director of the National Food Safety Risk Assessment Center, introduced that special attention should be paid to product ingredient lists and nutritional components

"When looking at the ingredient list, it is recommended to remember a principle: according to the requirements of the standard, the ingredient list should be arranged in descending order of addition, and the first few must be the main raw materials

The Nutrition Facts List lists the specific amount of nutrients in each serving, and the nutrient reference values in it indicate the proportion of

"For example, a 40-gram bag of potato chips can provide 13.

In addition, experts suggest that we should also pay attention to the existence of

Cooking: more whole grain, less oil and salt

The "Scientific Research Report on Dietary Guidelines for Chinese Residents (2021)" shows that the intake of grain and miscellaneous legumes by Chinese residents is declining, but it is still the main source of energy; Intake of other grains and beans is lower than the recommended intake in dietary guidelines

Chang Cuiqing, vice president of the Chinese Nutrition Society, said that whole grains contain B vitamins, minerals, dietary fiber and other nutrients, which play an important role

"Children from snacks and grains have better gastrointestinal function, are not easy to gain weight, and their physical fitness is stronger

Dietary guidelines suggest that you should eat more whole grains, soybeans, and vegetables, and cook with less salt and less oil
.
How to put good eating style on the table, so that the deliciousness is not reduced, and the health is doubled?

Because the whole grain beans retain the seed coat and the texture is tight, the taste is easy to be hard
.
In this regard, Fan Zhihong introduced that the multigrains are refrigerated and soaked in advance, or the miscellaneous grains are boiled for half an hour and then white rice is added, and the coarse and fine combination, soft and hard are moderate, and the multigrain porridge
can be produced.
It can also be mixed with whole wheat flour, multigrain flour and white flour to make pasta, and add some chopped nuts and dried fruits to enrich the taste
.

Eat more vegetables, and put less salt to make them delicious
.
Fan Zhihong suggested that cold dishes should not be pickled in advance, and then add spices before serving to ensure that only the surface layer has salt; Adding salt when stir-frying vegetables, or only pouring a small amount of soy sauce, can also make the salty taste in the middle of the dish relatively light, but does not affect the taste
.

"Less salt is not to give up seasoning, you can use vinegar, lemon juice, curry powder, cumin crumbles, pepper and other spices instead of salt, not only to flavor, but also to increase the supply
of antioxidants and trace elements.
" Fan Zhihong said
.
(Edited by Li Chuang)