[Henan Science Popularization] "Dietary Guide": How to match daily fruits and vegetables?

Maintaining a certain amount of fruits and vegetables every day is of great benefit to our health, so how to match to achieve a full amount of fruits and vegetables every day? You can start from the following three aspects.

First, there are vegetables for meals.

For the family of 3, the whole family needs to buy three or less than 1 kg of fresh vegetables every day and distribute it in three meals a day.

During dinner, there are at least two vegetables for each meal. Suitable vegetables that are suitable for raw can be used as snacks and refreshments before meals, which not only maintain the original flavor of vegetables, but also bring health benefits.

In the food of a meal, the weight of the vegetables is about 1/2, so as to meet the target of the day. Dining in the cafeteria, the vegetables per meal should also account for 1/2 of the overall dietary plate.

Second, eat fruit every day.

A family of 3 should purchase 4.5 to 7 kg of fruits a week. You should choose fresh seasonal fruits to change the type of transformation.

At home or work units, put the fruits in places that are easy to see and convenient, so that you can eat it at any time. Families with children should pay attention to cultivating children's interest in eating fruits. Parents should be used as examples. They can put the fruits on the table or add yogurt.

It should be noted here that because most fruits are cold in nature, it is recommended to eat before or before 4 o'clock in the morning, and it is not advisable to eat fruits after dinner or before bedtime. At the same time, you should avoid eating a large amount of fruits or meals with fruits at one time, so as not to aggravate the burden on the gastrointestinal tract, but it is not good for health.

Third, the fruits and vegetables are clever.

With vegetables and dishes as the center, try some new recipes and matching, so that the colorful vegetables and fruits to decorate the dining table to be happy. The unit cafeteria should also provide dishes such as assorted vegetables and large vegetables, which are conducive to people eating more vegetables and fruits.

Dark -colored leafy vegetables should occupy 1/2 of the total vegetables, red, green leafy vegetables, cross flower vegetables (including rapeseed, green vegetables, cabbage, cabbage, broccoli, cabbage cabbage, cabbage cabbage, green leaf cabbage, spore cabbage , Radish, mustard, Wu Jing, etc.) are more nutritious.

Vegetables and fruits have their own nutritional characteristics and cannot be replaced or lacking for a long time. Eating more fruits and vegetables is also a good way to reduce energy intake.

Many friends with high blood sugar may worry about eating too much fruit, will it increase the risk of high blood sugar?

Fruit contains jujube, coconut meat, banana, etc.; Fruits with low sugar content include strawberries, lemon, bayberry, peach, etc.

You can choose according to your own situation.

Source: Henan Health Central Plains Service Guarantee Center

Edit: Yu Kunpeng

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