Spring diet should be "3 little more than two"

"Three little"
1, eat less fat
We do not recommend not to eat fat, because healthy body fat cannot leave, however, we must control the types of fat intake.
Saturated fats increase blood cholesterol levels, increase the risk of heart disease. Cookies, cakes, meat pie, ham, butter, cheese, and contains lard oil, coconut oil or palm oil foods contain a lot of saturated fat.
Hydrogenated fat, also known as hydrogenated vegetable oil, it is mainly used in some cookies, cakes, margarine, etc of the production process. Food containing hydrogenated vegetable oils (will be marked in the food ingredients) are usually contain large amounts of trans fats. Trans fat will also increase blood cholesterol levels, increase the risk of coronary heart disease and heart disease. Some research shows that trans fats than saturated fats more bad effect to human body health.
Therefore, we must use containing unsaturated fats instead of hydrogenated vegetable oil and saturated fat in food. For unsaturated fats can help the body to reduce cholesterol. Fish, avocado, nuts, sunflower seeds, rapeseed and contain large amounts of monounsaturated fat in olive oil. Polyunsaturated fat, of course, is not to eat, the better, we also need to reduce the intake of total fat, only in this way can reduce energy consumption, will not lead to the occurrence of obesity.
Minor health TIPS:
Look at the label when buying food, food contains 20 grams of fat per 100 grams, belongs to the high fat food, containing 3 g or 3 grams fat belong to low fat food.
Every 100 grams of food contains more than 5 grams of saturated fat is high in saturated fat food, contain 1.5 grams of saturated fat belongs to low saturated fat food is even lower.
2, eat less salt
To control the intake of salt in their diet, it is very necessary. As is known to all, because the composition of salt is sodium chloride, which contains sodium, excessive sodium intake can lead to high blood pressure. While not take the initiative to add part of salt can reduce the diet salt intake, but three quarters of the salt in the diet is actually bring in food, therefore, when we buy food also to read food labels carefully.
Minor health TIPS:
To compare the salt content of a variety of foods, in order to buy the lowest salt food. Salt content is above 1.5 g / 100 g food, belongs to the high salt food, content below 0.3 g / 100 g food, belong to low salt food. In addition, should try to eat less bacon, cheese, pickles, and smoked fish this a few kinds of the high salt content of food.
3, eat less sugar
Reducing the intake of sugar for many people is a very difficult thing, many foods contain sugar, such as fruits and vegetables, fruits and vegetables contain sugar are naturally occurring, do not need to deliberately avoid eating.
But, sugary foods and drinks, such as biscuits, jam, such as carbonated drinks, contains a lot of artificial added sugar, this kind of food intake has to be limited. Carbonated drinks contain very few nutrients, including artificial added sugar is easy to cause tooth decay, increase the body's satiety, affect the normal food, long-term drinking easily cause malnutrition.
Minor health TIPS:
The method of reducing sugar intake is very simple, people used to add sugar to the drink, can reduce the amount of sugar gradually, until completely without sugar; Used in the jam on my bread, can use a banana slices, peanut butter or low-fat cheese instead.
In addition, attention should be paid to observe when buying food, food ingredients is usually descending according to how much content, so if sugar at the top, it shows that this kind of food high in sugar.
"Two"
1, to eat more fish
Health experts suggest that we use stick to fish as an important part of the diet, should at least eat fish twice a week, especially oily fish, which contains an omega 3 polyunsaturated fatty acids, the fatty acid helps to prevent the occurrence of coronary heart disease (CHD). However, sharks and arrow is not suitable for children and pregnant women to eat fish, other adults also had better not eat more than once a week.
Salmon, sardines, mackerel and trout oily fish, such as canned china-eu latter 3 - polyunsaturated fatty acid content and fresh fish and there were no significant differences, and tuna are different, although the tuna is a good source of omega 3 - polyunsaturated fatty acids, but once processed into canned, the omega 3 polyunsaturated fatty acid content will be significantly reduced.
Minor health TIPS:
White fish (e.g., haddock, flatfish, halibut) and oily fish such as sardines, salmon, trout and mackerel) can provide the body with the high quality protein, vitamins, and a large number of minerals.
2, eat more fruits and vegetables
As is known to all, we need to eat lots of fruit and vegetables every day, it can provide a large number of human body needs of vitamins and minerals, fruit and vegetables should account for more than a third of their food intake every day, but most people can't do it. Experts suggest that we should eat at least 400 grams of fruit and vegetables every day, no matter choose the form of fruits and vegetables, such as fresh fruits and vegetables, frozen fruits and vegetables, dry fruits and vegetables, fruit and vegetable juice, or canned fruits and vegetables can be, but don't put a potato as vegetables, because it belongs to the starchy foods.
At this time a lot of people may have this question, how do I know whether the fruits and vegetables to eat enough? A apples, bananas, pears, oranges and two plums, half a grapefruit, a melon or pineapple, and other fruit weight is about the same size all around 80 grams.
In addition, there are 150 ml of juice, a bunch of grapes, cherry, or eat a salad. Compare in dinner if you pay attention to the supply of vegetables, so basic can ensure the intake of about 160 grams, if appropriate to add some fruit to accompany a meal, you can easily reach 400 grams of fruit and vegetable intake.
Minor health TIPS:
During breakfast, put a handful of dried fruit in porridge, or eat a bunch of grapes or an apple, also can drink a cup of fruit juice;
At lunch, eating a salad or a banana sandwich. Dinner, to eat more vegetables, especially when eating fish, chicken and pork must be at least have two or more vegetables at the same time.
In addition, when reading books, watching TV or surfing the Internet, also can to an apple, not only increase the interest, also increase the nutrition.