Generally don't want to give everyone recipes.
Is it because, sometimes it may be really difficult to operate, do people really follow the recipe?
Therefore, today, I will share it with you, and you can easily operate the collocation content at home.
If you've seen it, you'll really be:
1. How to eat staple food?
Whole grains are needed as staple foods.
But if there are elderly people and children at home, if you add too many grains, you will feel that the taste is not good; The acceptance of coarse grains also needs to be gradually increased.
What to do?
Do it!
When cooking rice, put the ingredients in the rice cooker like this:
(self-destructive)
People who are a little less receptive to coarse grains eat on the left. Postpartum mothers, left + right, gradually increase the intake of coarse grains.
The potatoes on the right, mixed beans, and coarse grains can be steamed sweet potatoes, steamed potatoes, steamed yams, steamed corn, steamed red kidney beans, and so on.
2. How to eat fruits and vegetables?
Vegetable:
1/2 of leafy vegetables per day≥;
the amount of vegetables in a bowl at a meal;
A variety of varieties to choose from, with excellent color depth.
Fruit:
Don't be greedy, ≤ 7 taels a day;
A variety of varieties to choose from, with excellent color depth;
For mothers who don't have good blood sugar, they need to control sugar when choosing fruits, you can choose: red heart grapefruit, grapefruit, bayberry, honeydew melon, etc.
Choose from fresh and colorful fruit varieties.
Image source network
3. How to eat meat:
Try to choose skinless and grease-free chickens, ducks, geese and pigs;
Pork belly and beef brisket are not good choices, such as eating needs to be controlled in quantity;
Chicken wings, chicken feet, and feet are high in fat and are not recommended.
Organ meats:
1-2 times a week.
Pork liver, chicken liver, duck liver can be used;
Fresh pig blood and duck blood are also very good;
Chicken gizzards and duck gizzards are also recommended.
4. How to eat seafood and fish:
2-3 times a week of seafood, fish, including at least 1 seafood;
Recommended seafood: small yellow croaker, salmon, eel, sea bass, etc.
Seaweeds:
1-2 times a week, you can choose kelp, seaweed, etc. (mothers with poor thyroid function need to adjust according to the actual situation).
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5. How to eat milk and products?
500ml a day, not enough to drink/don't like to drink/drink diarrhea/baby protein allergy with calcium tablets;
You can supplement it with yogurt, (low-salt) cheese slices, (low-salt) cheese sticks, etc.
6. How do you eat nuts and soybeans?
Oil-rich plain nuts, eaten straight;
Soybeans, shredded tofu, tofu, and bean curd are selected in different ways;
You can add ingredients to the staple food to make peanut rice, soybean rice, etc.;
You can add ingredients to the dish to make cold peach kernels, cashew nuts fried corn, etc.;
It can also be made into beverages, such as: soybean almond pulp juice, etc.;
It can also be made into desserts, yogurt, chopped nuts, etc.
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7. How to eat oil and salt?
Generally, iodized salt is chosen, the amount should be controlled, and a light diet is the best;
Noodles, bread, processed meat, snacks, and candied fruit have many invisible salts, and the amount of food needs to be controlled;
Fats and fats need to be reduced and then reduced.
Did everyone remember it?
Let's get started!
#营养师带你吃#