Don’t be a greedy “snake”! Nutrition experts send you a healthy diet guide for the Spring Festival, please check it out!

The Lunar New Year of the Snake is approaching, and every household is celebrating the most important traditional festival of the Chinese nation. In this wonderful time of family reunion and gathering with relatives and friends, of course, a variety of delicious feasts are indispensable. While we relax and enjoy our meals, our stomachs and weight are gradually becoming a problem and even protesting!

Now the Nutrition Department of Hanshou County People’s Hospital is giving you a healthy eating guide, so that you can enjoy your food and have a healthy New Year!

1. Eat in moderation and eat regularly

Eat regularly. Our bodies have a circadian rhythm, so try to maintain regular meal times, eat three meals a day or eat small meals frequently, rather than eating randomly.

Leave room in your stomach when eating . It is recommended to eat only until you are 70% to 80% full. If you overeat at one meal or on a certain day, you can control your intake at other meals.

There is a secret to the order of eating. You can follow the order of "water-vegetables-meat-rice". Drink some warm water or clear soup before the meal, then eat more vegetables, and finally eat meat and staple food, which will help increase your sense of fullness.

Drink enough water every day. Drink water or light tea in small amounts and frequently. In mild climates, adults with low physical activity levels should drink 1500-1700 ml of water every day. Drink less or no sugary drinks, and do not replace water with drinks.

2. Diverse food and reasonable combination

Staple food has coarse and fine

Rice with whole grains is a healthy staple food. It is recommended to eat 50-150g of whole grains every day. Whole grains such as millet, corn, oats, whole wheat flour, etc. can be mixed directly, and at least one of the three meals a day should be whole grains.

Meat should be eaten in moderation

Fish and shrimp with low fat content and rich in unsaturated fatty acids are preferred; poultry with low fat content and better fatty acid composition than livestock fat is second; lean meat of livestock with low fat content and rich iron content is third. Eat seafood at least twice a week and one egg a day, and do not discard the yolk when eating eggs.

Vegetables at every meal

Ensure that you consume no less than 300g of fresh vegetables every day, half of which should be dark vegetables. Eat fruit every day, ensuring that you consume 200-350g of fresh fruit every day. Juice cannot replace fresh fruit.

Milk beans add nutrition

Eat a variety of dairy products, the intake is equivalent to more than 300ml of liquid milk per day. Soybeans, green beans, black beans and other soybeans and their products can be eaten frequently in a variety of ways. Red beans, mung beans, kidney beans, and pinto beans are miscellaneous beans other than soybeans, which can be eaten with staple foods to play a balanced nutritional role in dietary fiber, vitamin B, potassium, magnesium, etc., and improve protein complementation and utilization.

3. Be moderate when it comes to delicious food

Control the oil intake when cooking, and use less salt and sugar. Eat less high-salt and fried foods. Adults should consume no more than 5g of salt and 25-30g of cooking oil per day. Control the intake of added sugars, no more than 50g per day, preferably less than 25g, and avoid or drink less sugary drinks.

Drink a little to enjoy your mood and toast to your health. If adults drink alcohol, the amount of alcohol they drink a day should not exceed 15g. Pregnant women, children, patients with pancreatitis, liver diseases, and those who are taking cephalosporins, sleeping pills, etc. should not drink alcohol.

Give up frying and embrace steaming. Avoid eating heavy-tasting foods, such as fried foods, pickled and smoked foods, spicy foods, etc.

Delicious snacks, smart choices. When buying packaged foods, read the labels to understand the ingredients, nutritional content and shelf life. Among similar products, choose foods with fewer ingredients and low carbohydrate, fat and sodium content.

Eat an appropriate amount of nuts, preferably in their original flavor. You can consume 50-70g of nuts per week, which is equivalent to 20-25g (about 1 and a half handfuls) of shelled sunflower seeds, or 15-20g of peanuts or 2-3 walnuts per day. It is best to eat nuts in their original flavor.

4. Food safety, healthy eating

When purchasing food ingredients, look for "high-quality merchants" in supermarkets or wet markets, and refuse game and bulk food from unknown sources on the street.

A refrigerator is not a safe, and refrigerated food should not be stored for too long. Before eating again, make sure it is not spoiled and heat it thoroughly before eating.

When cooking at home, pay attention to hygiene and do a good job of cleaning and disinfection. Use separate knives and cutting boards for handling raw meat and cooked food. Cook food thoroughly and avoid eating raw vegetables and meat as much as possible.

When multiple people sit at the same table, they should use serving chopsticks and spoons to prevent the spread of disease.

In this special time of year, the Nutrition Department of Hanshou County People's Hospital sends everyone the simplest blessing: eat well and stay healthy!

Source: Publicity Department of Hanshou County People's Hospital

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(Edited by Wx)