A healthy diet can not only prevent disease, but also prolong life. The current recommended dietary pattern is the Mediterranean diet, which includes whole grains, fresh fruits and vegetables, legumes and nuts, and aquatic products, to ensure a balanced and comprehensive nutrition, as well as to protect the cardiovascular system. Whether the family's diet is healthy or not, it is necessary to see whether the following points are met together.

What does a healthy diet look like?

1. The variety is rich and colorful

No matter how high the nutritional value and price of a food is, it cannot provide the body with complete nutrition. A healthy diet must ensure that the food is rich and colorful, so that the nutrients can be complemented and the nutrition is complete to the greatest extent.

2. Plenty of whole grains

Carbohydrates are one of the three major nutrients, and most of the energy required by the body comes from carbohydrates. However, refined grains are foods with a high glycemic index, and eating them can cause a sharp increase in blood sugar after a meal, causing blood sugar fluctuations. Both the Deshu diet and the Mediterranean diet emphasize whole grains, i.e., whole grains that have not been processed many times.

3. The proportion of vegetables and fruits is high

Studies have shown that consuming enough vegetables and fruits reduces the risk of death. Eat at least 2 servings of vegetables and 0 servings of fruits every day, the more colors the better, which will help prolong life.

4. Meat selection

The nutritional value of meat cannot be replaced and matched by any kind of plant food. Meat contains high-quality protein, the proportion of amino acids is in line with the body, and it is easy to be absorbed and utilized. Fish contains polyunsaturated fatty acids, which are good for the cardiovascular system, so the meat is mainly fish; Of course, eat red meat in moderation, such as lean pork, beef and lamb, which is rich in body iron and B vitamins.

5. Eggs, milk and beans cannot be missing

Eggs, legumes, milk, and nuts all have their own nutritional advantages, providing high-quality plant protein, unsaturated fatty acids, minerals, etc., which are necessary for the human body.

How can I tell if my eating pattern is healthy?

If you continue to adhere to your current eating habits, your body mass index can always be maintained between 24.0~0, and various indicators such as uric acid, blood lipids, blood sugar and blood pressure are normal, which means that your current eating pattern is reasonable and healthy. If you become fat or thin, and there are significant fluctuations in various indicators, then you should actively adjust your diet.

Tips

Everyone's age, environment, and taste preferences are different, so you should follow an individualized diet and make small adjustments on the basis of a healthy diet to ensure that your eating pattern can meet your needs. For example, the elderly have reduced chewing ability and digestion and absorption, so they should choose foods that are soft and easy to digest, and of course, supplement with enough protein.