How to eat healthier during Spring Festival?

Time flies. In 2020, we have had an extraordinary year. In a twinkling of an eye, we usher in 2021. The New Year is getting closer and closer, the flavor of the New Year is getting stronger and stronger, every family has begun to prepare food for the New Year, but every festival fat three kilograms, the Spring Festival overeating, irregular diet will make people gain weight, and even induce some gastrointestinal diseases, then how to eat more healthy Spring Festival?

One, diet is moderate

The Spring Festival diet is characterized by high energy, high protein and high fat. The fragrance of wine and meat always makes people want to eat more, but the intake of high fat, high protein and high energy will increase the burden of the gastrointestinal tract, lead to gastrointestinal discomfort, induce gastroenteritis and other diseases, and also increase the risk of obesity, diabetes, hyperlipidemia, cardiovascular disease, gout and other diseases. Therefore, in the face of the temptation of food to be moderate, eat seven or eight full meals can be.

Two, balanced diet, reasonable collocation

Food selection and collocation should follow a variety of food, grain based; Eat more fruits and vegetables, dairy, and soybeans. Eat fish, poultry, eggs and lean meat in moderation. The Spring Festival diet is mainly based on big fish and meat, often ignore the intake of grains, vegetables, fruits and dairy, resulting in excess energy. So how to balance our diet?

1. rich food, increase the intake valley potato: Spring Festival food in addition to simple cooking rice, you can also choose to dumplings, grain porridge, steamed bread, steamed stuffed bun staple food, such as the potato into dishes, such as potato barbecued spareribs taro, yam pork ribs soup, roast chicken and so on, this not only enriched the food types, at the same time increase the valley potato food intake.

2. Increase the intake of vegetables: vegetables are rich in vitamins, minerals, dietary fiber and plant compounds, which can provide microelements needed by the body, increase satiety, reduce energy intake, and effectively reduce the risk of obesity, cardiovascular disease, diabetes and other chronic diseases. In the meantime, vegetable also can balance the adverse effect that fat sweet and thick taste brings, reduce gastrointestinal burden. Vegetable daily guarantee 300-500g. Can choose brunet vegetable more, wait like celery, lettuce, carrot, rape, chrysanthemum, tomato, broccoli.

3. reasonable choice of snacks: the Spring Festival family reunion, family happiness, everyone get together, watching TV and chatting, the inevitable intake of snacks, accidentally will be excessive energy intake. Therefore, fresh, natural and easily digestible foods such as milk, yogurt, cheese, apples, oranges and dried bean curd should be selected as snacks. Make sure to keep 300ml of milk, 200-350g of fruit and 25-35g of beans and nuts per day.

Three, reasonable choice of cooking methods

Spring Festival food fish and meat, fat seriously exceed the standard, so in the way of cooking should pay more attention to reduce the intake of oil. Should try to choose steaming, boiling, mixing, stewing, brine and other ways of less oil, avoid frying, frying and other ways. Such as steamed fish, meatballs, stick bone soup and so on.

Four,  Control sugar and limit alcohol

Meals and drinks are often intended to set off an atmosphere of warmth and intimacy. Drinking too much alcohol can lead to acute or chronic alcoholism and increase the risk of diseases such as high blood pressure and stroke, so drink in moderation. Adult men are advised to drink no more than 25g a day, and women no more than 15g a day. Pregnant women, nursing mothers and children are prohibited. Avoid drinking on an empty stomach. Try to use water or drinks instead of alcohol. Drinks should choose fresh squeezed vegetable juice, fruit juice, soybean milk, yogurt, tea and so on, avoid carbonated drinks with high sugar content.

Five，Eat a balanced diet to maintain a healthy weight

Every festival to gain 3 jin, only eat not move easily lead to energy intake is greater than energy consumption, weight gain, so to maintain a healthy weight during the Spring Festival, or to ensure appropriate exercise. Such as brisk walking, dancing, swimming, playing badminton, doing yoga, tai chi, doing housework, cleaning Windows, mopping floors and so on. Get at least 30 minutes of physical activity a day, at least five days a week, and ideally walk briskly for 6,000 steps a day.

Six. Pay attention to food safety

In order to make the food more convenient, people will prepare the food in advance. If the food is stored improperly, it is easy to spoil. Eating the spoiled food by mistake is easy to cause food poisoning. Therefore, during the Spring Festival must pay attention to food safety, try to eat now do, food must be cooked thoroughly, overnight dishes to timely heating sterilization.

The source of the article: Xie Xiaoyi, intermediate dietitian in the nutrition department of Sichuan Modern Hospital

Pictures from the Internet

Guiding Unit:

Urban and Rural Community Development Governance Committee of CPC Chengdu Municipal Committee

Education, Culture and Health Bureau of Chengdu High-tech Zone

Trade Union of Chengdu High-tech Zone

Sponsor:

Chengdu Gaoxin Medical Association

Undertaker:

Chengdu High-tech Medical Association Nutrition Sports and Health Branch

General Medicine Branch of Chengdu High-tech Medical Association

Chengdu High-tech Medical Association Institute Sense Branch

Breast disease special committee of chengdu high-tech medical association

Heart function committee of chengdu hi-tech medical association

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Beijing Huayi Network Technology Co., Ltd

Chengdu Business Daily • Sichuan famous doctor

West China Hospital of Sichuan University

West China Shangjin Fen Hospital, Sichuan University

Institute of Public Health and Social Development, Sichuan University

Tianfu International Alliance for Nutrition Sports and Health Innovation

Chengdu Pension Welfare Association

Chengdu BOE Hospital

Sichuan Modern Hospital

Chengdu Huang Zai Military Hospital

Futurecome Technology Co., Ltd

Sichuan medical team