10 principles of dinner: healthy and lose weight, are you eating right?

Busy life makes modern people only have time to carefully prepare dinner to make up for the randomness of breakfast and lunch, but if dinner with big fish and meat means getting fat waiting for you, then how do you eat dinner?

① It is not advisable to have dinner too early, or you will be hungry easily; it is not advisable to eat too late, otherwise it will affect your sleep. The best time to eat dinner should be about 3 hours before going to bed. Try to finish eating before 8 o'clock to reduce the burden on the stomach.

② If you have an exercise plan at night, you can divide the dinner into two parts, eat part of the dinner 1-2 hours before the exercise, and eat part of the dinner half an hour after the exercise.

③ How much to eat for dinner: The calories for dinner should be 20-30% of the total calories for the day. Ordinary people are 6 points full, and those who lose weight can be 5 points full.

④ The types of food for dinner should match and match those of lunch and dinner. For example, if you don’t eat green leafy vegetables or whole grains for breakfast and lunch, then you should focus on green leafy vegetables or whole grains for dinner; if you have eaten eggs and meat for breakfast and lunch, then Don't eat dinner anymore, it's better to eat soy products or fish and shrimp.

⑤ Vegetables (300-350 g/person) are more than rice meat, and the risk of heart disease can be reduced by 10%. Vegetables can choose broccoli, novice vegetables, celery, bean sprouts and so on. Add some mushrooms and algae, such as shiitake mushrooms, enoki mushrooms, kelp, etc. For vegetables, try to choose fresh dark green vegetables.

⑥ The staple food for dinner (125g/person) Try to choose some coarse grains or root vegetables, such as sweet potatoes, purple potatoes, potatoes, yams, etc.

⑦ For protein (50g/person), choose low-fat meat, or soy products, dairy products, and soy products. Steamed fish and boiled chicken breast are good for dinner.

⑧ Drink some water before meals, eat vegetables before meals, and then eat meat and rice, which is good for blood sugar control and weight loss.

⑨ Eat some fruit before dinner instead of after dinner, or serve cut fruit at the table. It's good to have some fruit for dinner.

⑩ Half an hour after dinner, try to be as active as possible, take a walk, and do housework, so that you can enjoy dinner while maintaining a healthy weight.