Reunion dinner is an indispensable element in the spring festival. In front of delicious foods, many people are struggling with the contradiction between "I want to eat this" and "what should I do if changing fat". For this reason, nutrition experts of Zhongshan Xiamen Hospital opened a “Spring Festival Food Strategy" with tasty and not fat for the masses.
It is understood that two-thirds of the patients in the nutrition department have doubts about obesity during the spring festival’s consultation. According to the classification, male patients are mainly facing the problem of excessive intake of greasy food and alcoholic beverages; female patients are mainly facing the problem of excessive intake of high calorie sweets; elderly patients are mainly facing the problem of excessive intake of sticky rice food which is difficult to digest; young patients are mainly facing the problem of excessive intake of puffed foods and carbonated drinks.
Chen Hongjie, an expert in Nutrition Department of Zhongshan Xiamen Hospital, told that the spring festival's diet can be made from eight aspects to "eat well or not":
First, adjusting the order of eating, eating in the order of vegetable soup, vegetables, poultry and livestock meat, staple food, drinking half a bowl of vegetable soup before meal and eating a small amount of dark vegetables, not only helps to increase satiety, reduce excessive food intake during meal time, but also contributes to gastrointestinal peristalsis and digestion.
Second, before the brain perceives satiety, put down chopsticks decisively, leave the table, overeat, not only can make the weight soar, but also can cause acute gastroenteritis or acute pancreatitis.
Thirdly, the whole grain should take the lead and eat less white food such as white rice, steamed bread, white bread, noodles and so on. We should increase the intake of grains and potatoes, black rice, red rice, millet, oats, buckwheat, sweet potatoes and maize, so as to achieve a wide range of food.
Fourth, fish and poultry are preferred. On the choice of meat and fish, fish, shrimp and other seafood, chicken, duck, goose and other poultry with low fat content and high protein content are selected first. Finally, cattle, sheep, pigs and other livestock meat are chosen.
Fifth, vegetables and fruits should not be small, the total daily intake of vegetables per person should be 500 grams or more, and the best half is dark vegetables such as green leafy vegetables, purple cabbage, carrots, etc. Fruits should also be eaten between meals as far as possible, and the total daily intake should not exceed 250 grams.
Sixth, snacks should not be more, candy, nuts, jelly, biscuits and other snacks hidden calories are not low, do not recommend chatting or watching TV while eating snacks.
Seventh, don't drink too much wine. Alcohol intake should not exceed 30 ml (half a cup) of high alcohol per day, which is equal to 50 ml (1 cup) of low alcohol, 150 ml of wine (1 cup) and 450 ml of beer (1 bottle).
Eighth, refuse sugar drinks, a can of cola contains 35 grams of sugar, equivalent to eating eight cubes of sugar, so choose boiled water, lemonade or tea as the best.
