Healthy eating plan for the New Year
On this festive day, I would like to give my dear friends a simple diet plan and suggestions, hoping to help you pay more attention to healthy eating.
The basic recipes in the morning, noon and evening are recommended, which can be replaced with the same ingredients, and it is healthier to diversify every day
Breakfast:
Ingredients: 50g oatmeal, 250ml low-fat milk, 1 handful each of blueberries, strawberries and chopped almonds.
Method: Cook the oatmeal with milk, simmer until the oats are soft and glutinous, then add the washed blueberries and strawberries, and finally sprinkle with chopped almonds.
Nutritional advice: Oats are rich in -glucan and dietary fiber, which helps control blood sugar and blood lipids; Milk provides high-quality protein and calcium; Fruits provide vitamins and antioxidants; Almonds provide healthy unsaturated fatty acids.
Lunch: Pan-seared chicken breast with five-coloured vegetable salad.
Ingredients: 150g chicken breast, appropriate amount of olive oil, salt, a pinch of black pepper; Appropriate amount of red cabbage, red and yellow peppers, cherry tomatoes, cucumbers, and two tablespoons of salad dressing (low-fat vinaigrette is preferred).
Method: Marinate the chicken breast with salt and black pepper for 10 minutes, fry in olive oil in a pan; Wash and shred the vegetables and mix well with the salad dressing.
Nutritional suggestion: Chicken breast is low-fat and high-protein, which is a good ingredient for muscle gain and fat loss; Five-colored vegetables are rich in vitamins and minerals, and they are colorful and increase appetite.
Dinner: Steamed sea bass with quinoa rice.
Ingredients: 1 sea bass (about 300 grams), 50 grams of quinoa, olive oil, green onions, ginger, salt to taste.
Method: Soak the quinoa two hours in advance and then cook; Handle the sea bass, marinate it with green onions, ginger and salt for 15 minutes, then steam, and drizzle a little hot olive oil before removing from the pan.
Nutritional advice: Sea bass is rich in high-quality protein and unsaturated fatty acids, which is beneficial to cardiovascular and cerebrovascular health; Quinoa is a complete food that contains a variety of vitamins and minerals, as well as good dietary fiber**.
Drink recommendations throughout the day:
Green tea or chrysanthemum tea: Rich in antioxidants, it helps reduce the body's oxidative stress response.
Water: Maintain adequate water intake to boost metabolism.
Nutritional advice:
Pay attention to the freshness and quality of the ingredients, and choose organic ingredients without pesticide residues.
During cooking, minimize the use of seasonings and additives to preserve the original flavor of the food.
Eat in moderation, don't overeat, and avoid excessive calorie intake.
Combined with a moderate amount of exercise, it can help burn excess calories and maintain good health.
According to the individual's physical condition and needs, the amount and combination of ingredients can be appropriately adjusted to meet individual nutritional needs.
Pay attention to the variety of ingredients to get a complete range of nutrients.
Choose healthy cooking methods such as steaming, boiling, and roasting, and reduce frying and sautéing.
Control your salt and sugar intake to reduce the risk of high blood pressure and diabetes.
Moderate intake of high-quality protein and healthy fats to maintain the body's normal physiological functions.
Eating foods rich in dietary fiber can help maintain gut health.
Hope these suggestions help you!