Eating in a healthy way(健康饮食)

All people like to eat. Maybe the word eat is the one used most often everyday. Good friends to a party, just eat! An appointment to talk business? Eat again! Eating is the priority of life, so you see restaurants in China are always good business. Eating is most people's favorite topic of daily conversation and daily necessity. From cooking styles and favorite dishes to meal times and eating customs and habits.Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. Enjoy plenty of whole grains, fruits and vegetables.Eat moderate portions. If you keep portion sizes reasonable. Eating too little is unhealthy and will slow down your metabolism and after a while will make you gain even more weight.Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal. Starting the day with a healthy breakfast gives you a boost of energy and helps clear your mind. Eating breakfast may also help you to eat fewer calories later in the day. A proper breakfast gets your metabolism going. Eating something when you get up will replenish your blood glucose levels and fuel your brain and your body. Blood sugar usually drops overnight, so your brain is running on empty until you eat in the morning. Your body needs the food to get through the next few hours. If you don’t eat y our blood sugar will lower and you will feel tired and with no mood to work. Studies have shown that cognitive skills and memory improve once you've fueled your foggy morning brain. A lot of people think it's OK to skip breakfast because that means fewer fat and calories and one less meal for the day. But when you skip breakfast, hunger begins to kick in and that actually slows down your metabolism even more.Reduce, don't eliminate certain foods.Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.The classic food pyramid says that you should get about six servings of grains, about three servings of fruit, three servings of vegetables, two servings of meat, and two servings from the dairy group.Eat 5-6 Smaller Meals Per DayInstead of eating three medium to large-sized meals per day, you should be eating five smaller meals. Eating more frequent, smaller meals will prevent you from feeling hungry throughout the day. And if you're eating fiber and proteins and drinking enough water, you'll actually feel fuller for longer periods of time and will not have the urge to snack so often. Avoid long periods without eating. Contrary to popular belief, the body's first reaction to starvation is weight gain via the storage of fat. Why does the body do this? Well, when you don't eat for long periods of time, your body becomes pretty upset that you've been depriving it of food, so when you finally do eat again, your body thinks it needs to store these calories as fat because it doesn't know when the chance to eat will come again. And then, the fat remains with you.Stop Eating 3 Hours Before BedtimeThe reason you don't want to eat late at night is because your food may not properly digest. This can cause morning gas and stomach cramps. Eating late at night also forces your body to use its energy on digestion. One of the primary functions of sleep is to help you recuperate from the day. You want your body to be as relaxed as possible so you can wake up energized. Eating too much food, or eating spicy foods, fatty foods and caffeine one to three hours before bedtime can reduce the quality and length of your sleep, making you fatigued, sluggish and generally not fun to be around the next day. Eating fatty foods before bed will slow down the emptying of the stomach, worsening indigestion, while spicy foods can lead to heartburn and indigestion.If you just can't say no to the rumbling in your stomach before sleeping, snack on some fresh fruit to avoid indigestion.Stop Emotional EatingIf you are stressed, depressed or lacking emotional support from friends, family or loved ones you may resort to emotional eating. This is a terrible eating habit because it causes you to eat between meals and when you're not hungry. Sometimes you may think you are a hungry but in reality you may just be lonely and are using food to comfort you and fill a void. Examine if you are an emotional eater. Instead of eating your troubles away, confront what's really bothering you. Try distracting yourself from your bad mood by participating in a non-food activity, such as taking a walk or working on a hobby. Many people turn to carbohydrates, in particular, which help brain produce a special substance to improve, but only temporarily.Eating while doing something elseEating while doing something else tends to lead to overeating. If you eat while you're watching TV, talking on the phone, or playing a video game, these external distractions will lead your body to pay less attention to internal hunger and satiety cues that may be telling you that you're not even hungry, or that you're way too full. Plus, once you begin eating while doing something else, you often can't stop, since the act of eating becomes a thoughtless, mechanical movement that could just go on and on.Try to focus on one thing at a time. Discourage eating meals or snacks while watching TV. Eating in front of the TV may make it difficult to pay attention to feelings of fullness, and may lead to overeating.Eating too fastIt takes about 20 minutes from the time you begin eating for satiety signals to reach your brain, so if you wolf down your meal in 5 to 6 minutes, your brain won't get the chance to tell your body that it's full, making you overeat. People who eat faster consume more calories because their brain doesn't have the chance to recognize that the stomach is full. Gulping food may set you up for stomach troubles. You take in excess air, which can lead to bloating. You also might not be chewing well. This may contribute to indigestion.Not drinking enough waterIt's no secret that water is necessary for the optimal functioning of all life forms, humans included. What's surprising is that not drinking adequate amounts of water throughout the day can actually slow down your metabolism, making weight gain a likely possibility, since water is necessary for all metabolic functions, including calorie burning.Bad Eating Habit: You eat on the run.Eating while on the go (driving, walking down the street, shopping) means you're probably not paying much attention to what's going into your mouth -- not to mention the road ahead and sometimes even give you an upset stomach.Chew food well. Proper chewing can aid your digestion。