When it comes to light food, many people will think that:
Light food = salad
(There are many vegetables, and you can eat them raw; staple foods are few, mainly coarse grains or potatoes; meat is mainly low-fat and high-protein.) ）
Bin Jie believes that this statement is partly correct, and partly not quite right.
The real light food should be a healthy way of eating that is simple to cook, full of nutrients, and has low energy density.
Although as a nutritionist, many people think that I "do not eat human fireworks", in fact, I usually order takeaway to eat, and the most eaten is spicy and hot, which can also be regarded as a kind of light food.
The choice of spicy and hot ingredients is more diverse, increasing the intake of vegetables, and the high temperature heating method can also relatively ensure the safety of the ingredients.
However, if you want to eat healthily, it is best to choose clear soup or broth in the choice of taste, do not choose spicy, and avoid adsorbing too much oil and fat in the ingredients. Small ingredients such as sesame sauce can be used without. I often note "bring a vinegar" to increase the flavor of the food, you can refer to oh.
If you want to eat light food healthily, here are a few pairing tips for you
1. Vegetable intake
Vegetables should not be eaten too little, and you should eat enough every day, preferably up to 500 grams (100 grams of green vegetables are about the size of a fist when cooked).
In the choice of varieties, try to choose as many dark vegetables as possible, of which green leafy vegetables account for more than 1/3, blanching and other cooking methods are the healthiest, under the premise of ensuring the safety of ingredients, you can also eat raw.
2. Fruit intake
The daily intake of fruit should be controlled within 350 grams, and should not be excessive, so as to avoid problems such as excessive intake of carbohydrates and affecting the intake of other foods.
There are many people around who do not eat staple foods but like to eat fruits with an open stomach, although the nutrients in fruits such as vitamins, minerals and dietary fiber are high, but the sugar content is not low.
3. Staple food intake
1/5 to 1/2 of the staple food can be replaced by coarse grains or potatoes, but not too little, under normal circumstances, the staple food is recommended to be no less than 250 grams.
The dangers of not eating staple foods for a long time or eating too little
Many weight loss people like not to eat or eat less staple foods, in this case, the proportion of energy and carbs will be insufficient intake problems, there may be fatigue, low blood sugar, anxiety and irritability, constipation, women may have menstrual disorders and difficult to conceive and other issues.
And because of increased meat intake, the burden on the liver and kidneys increases, and it may also increase the risk of cardiovascular disease, while also detrimental to intestinal health.
A study published by The Lancet in 2018 showed that people whose proportion of carbs has a long-term proportion of less than 40% has a 20% higher risk of death than those who account for 50 to 55% of carbs, that is, the less carbs are eaten, the higher the risk of death.
4. Egg and milk intake
Egg milk should be ingested every day, and all kinds of meat and aquatic products can be eaten in exchange, especially do not forget to eat tofu.
This part of the food contains a wealth of high-quality protein, calcium, iron, zinc and other minerals, usually pay attention to reasonable collocation, but do not over-consume.
Image source: Dietary Guidelines for Chinese Residents 2016
Cooking recommendations
The cooking method is best to choose steaming and stewing, reducing the frequency of frying and frying, which can reduce the intake of cooking oil and retain the nutrition of food to the greatest extent.
What are your slimming tips?
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About author:Wang Bin, child nutritionist, China registered dietitian, national second-level public nutritionist, national senior nutrition lecturer. Good at combining medicine with modern nutrition knowledge, focusing on the field of maternal and infant nutrition and health, teaching you to feed your children scientifically.