The Spring Festival holiday is inseparable from "eat and eat". How can we avoid "three catties of fat"?

Original title: The Spring Festival holiday is inseparable from "eat and eat".

Light and less oil, pay attention to the "three reductions"

The Spring Festival food is delicious and rich, especially the big fish and meat delicacies containing "high salt, high oil, and high sugar", which are indispensable "hard dishes" on the table.

Add less salt when cooking, use ingredients and seasonings such as onions, ginger, garlic, and chili to increase the flavor of the food, and add salt when cooking is out of the pot to control the intake of edible salt; when cooking at home, use more steaming, boiling, Stew, braise, stir, stir-fry and other methods, try to minimize the use of frying and deep-frying to reduce the intake of fat; avoid excessive intake of high-sugar foods or beverages, and people who need to reduce sugar should learn to choose wisely.

Adjust the order of eating

Eat in the order of vegetable soup, vegetables, poultry meat, and staple food.

At the same time, before the brain perceives the feeling of fullness, you must decisively put down your chopsticks and leave the table.

Preferred fish and poultry

In the choice of meat food, priority is given to fish, shrimp and other seafood with low fat content and high protein content and poultry such as chicken, duck, and geese.

Of course, in the traditionally important festival of the Spring Festival, although the meat of chicken, duck and fish is good, it needs to be kept in moderation.

Snacks should not be too much

There are fewer visits to relatives and friends and gatherings during the Spring Festival.

Recommended snacks: fresh fruits, vegetables that can be eaten raw, and original nuts.

Appropriate snacks: processed nuts and biscuits.

Limited snacks: all kinds of cakes, candies, candied fruit, puffed food, etc.

Drink and drink in moderation

During the New Year's and holidays, beverages and alcohol are also essential elements on the table.

Carbonated beverages and fruit juice beverages: The main ingredients are water, sugar, colorings and flavors.

Freshly squeezed fruit juice: Although it has a higher nutritional value than fruit juice drinks, the fruit fiber is removed during the juice extraction process, and the high-speed rotating blade will destroy all the cells, resulting in some nutritional fiber, vitamins and minerals in the fruit.

Dairy products: Milk and yogurt have high nutritional value.

Alcohol: Chinese people have a long history of wine culture, and wine can add to the fun and hurt others.

(This article is reprinted from "Food Science Net", the article comes from People's Daily Online (Source: Economic Daily Nanjing Daily Shanghai Center for Disease Control and Prevention official WeChat).
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