In my daily life, I often tell everyone to have a "light diet", but I find that many patients have a certain misunderstanding of "light diet", thinking that "light diet" means only eating vegetarian food and not eating meat. In fact, such an idea will not only make our diet monotonous, but also not conducive to nutritional balance, and can easily lead to a decline in physical fitness.
The main factor in our body to stay healthy is what we eatHow much to eat?That is, whether the nutrients we need are complete and appropriate, rather than eating meat or vegetarian.
In the field of vegetarian food, legumes dominate with their rich protein content, while the protein content of other foods is scarce and insignificant. Their nutritional value is bleak, not only difficult to meet the needs of the human body, but also unable to digest, absorb and utilize.
Those such as chicken, duck, fish, meat and other meat foods, they are not only important for nutrition, but also provide a large number of high-quality proteins and fatty acids for our growth and development and daily metabolism. Therefore, for the general population, the appropriate intake of meat within a certain range is undoubtedly of great benefit to the human body. Therefore, even if we pursue a "light diet", we still need to try to achieve a combination of meat and vegetables. Such a diet can promote the body's metabolism, improve the structure of tissue cells, improve our ability to resist diseases, help delay aging, and promote health and longevity. 
Well, exactlyWhat is a real light diet?Actually, it's not complicated. The core of this lies in the diversity of food, the staple food should be cereals and potatoes, a large intake of vegetables and fruits, and ensure a regular intake of milk, legumes and a moderate amount of fish, poultry, eggs, and lean meat. On this basis, we should pursue lightness and reduce the intake of oil, salt and sugar.
In our daily life, we should choose natural ingredients and try to keep them in their original state to avoid over-processing. Some of the deep-processed snacks in supermarkets and delicious dishes in restaurants often add a lot of oil, salt, and sugar because of the pursuit of taste, and even all three exceed the standard. Long-term consumption of these "three high" foods will undoubtedly increase the risk of hyperlipidemia, hypertension, and high blood sugar.
For the general **, here is recommended to everyoneA bland eating pattern of "one to seven".
A fruit ·
It is recommended to eat at least 1 vitamin-rich fresh fruit (about the size of a woman's fist) every day, which is important for vitamins and is essential for maintaining good health.
Two plates of vegetables ·
For **, the actual amount of vegetables ingested per day should be kept at about one pound of raw weight, and the amount of vegetables is equivalent to two**, one of which is seasonal fresh and dark green. It is best to eat some green onions, tomatoes, lettuce, radish, etc., to avoid destroying vitamins when heating, and generally keep the actual intake of about 1 pound of raw weight throughout the day.
Three scoops of vegetable oil
The daily cooking oil limit is 3 spoons (ordinary white enamel spoon), and it is best to eat vegetable oil and try to eat less animal oil.
Four bowls of coarse rice
4 bowls of multigrain coarse rice per day, with a raw weight of about 250-400 grams. Don't eat white rice or white steamed buns every day, when simmering rice, you may wish to add colorful grains and beans;Similarly, when steaming steamed buns, they can also be cleverly mixed with multigrain powder, which not only adds nutritional value, but also brings a delicate taste.
Five servings of protein food
Eat a total of 50 grams of poultry meat per day (raw weight, preferably lean meat);Fish 50 g;1 egg;200 grams of tofu or soy products;1 cup milk or milk powder.
For those who don't have an intuitive idea of weight, consider a medium-sized egg, which weighs about 50 grams.
This diet, which combines low-fat plant-based protein with non-high-fat animal protein, is not only affordable, but also reduces animal fat and cholesterol intake, and is recognized as a healthy, nutritionally balanced choice.
Six kinds of condiments
Condiments such as onions, ginger, garlic, vinegar, black pepper, cumin, cumin, lemon juice, curry and rosemary are just like the elves in life, adding a unique flavor to a dish and a wealth of nutritional value.
Not only do these condiments make the food on the table more delicious and tasty, but many of the ingredients in them are also good for the body. Just like vinegar, it is not only appetizing and digestive, but it can also replace salt to some extent, which is a gatekeeper for our health and prevents excessive salt intake. And those spices are rich in polyphenolic compounds, which help to prevent inflammation and oxidation, and protect our health. 
Seven cups of boiled water
For people who generally engage in light physical activity, it is essential to maintain a daily intake of at least 7 glasses of water (a total of about 1500-1700 ml). Not only does this help to replenish body fluids, but it also boosts metabolism and keeps the body in tip-top shape. When choosing drinking water, it is recommended to choose cold boiled or weak tea, and try to avoid sugary drinks and pure fruit juices. Because sugary drinks and fruit juices are high in sugar, excessive intake can be taxing on the body.
Sticking to this "one to seven" diet, i.e. drinking the right amount of water every day, and paying attention to a balanced and light diet, will allow you to maintain a healthy lifestyle while enjoying delicious food.
I amYuan Lixia, a professor of spleen and stomach at Nanfang Hospital of Southern Medical University in GuangzhouGastrointestinal diseases have been around for more than 20 years, and in everyday life, if you are struggling with problems with the spleen and stomach, you canFeel free to talk to meI can help you avoid many misunderstandings in diagnosis and treatment, so that you can avoid detours.
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