One of the world's best dietary guidelines follows and never gets fat

With the development of nutrition, many countries have issued exclusive dietary guidelines for residents, but among the many guidelines, the Brazilian version is the most praised by the industry because it does not draw a general dietary pagoda like other countries, which tells you in the abstract how many grams of staple food, how many grams of vegetables, and how many grams of meat should you eat every day. Instead, it gave specific reference diagrams for dietary combinations, and encouraged citizens to cook their own meals, eat natural food, and minimize the consumption of processed food.

1. The following is a healthy breakfast demonstration in Brazil:

If you don't understand English, please find your own translation software ~~ In addition, the purpose of Miss Jiu posting these pictures is not to hope that everyone will copy these pictures and eat them, but to learn the essence of their collocation.

The overall matching principle is one portion of dilute food (such as milk, coffee milk, freshly squeezed juice, coffee, etc.)+ one portion of fruit (papaya, cantaloupe, mango, apple, banana, etc.)+ one portion of staple food (bread, tortillas, etc. Made with rice flour)+ Sometimes it will be paired with a boiled egg or a few small pieces of cheese.

Does it look much more exquisite than a big bowl of various hot and sour noodles and noodles? Moreover, the variety is richer and the nutrition is more balanced.

2. Lunch collocation demonstration:

Please note that there are many varieties, vegetables account for most of the volume, and there are also many beans. There is not much rice and very little meat.

3. Dinner collocation demonstration:

There are many varieties, including rice, vegetables, lean meat, and beans.

4. Add meal:

Please note: For the nuts in the upper right corner, one small plate will be served. Just eat a small portion at a time. In fact, the extra meals here are recommended for teenagers who need to grow tall.

As for weight loss: If you eat according to the three meals recommended above, you will not feel hungry and always want to eat.

Food gold rules: applicable worldwide

The dietary guide issued by the Brazilian government can be summed up in one sentence: "Do it yourself, enjoy health and weight"-always give priority to fresh and natural ingredients and try to eat less of all processed foods. When cooking/making various delicacies yourself, you must follow the principle of "less oil, less salt, and less sugar".

Natural ingredients: water, milk, vegetables and fruits, rice, beans, freshly cooked meat, etc.

Processed food: soft drinks, milk drinks, biscuits, various canned foods, fast food, sandwiches, sausages, cakes, candies, etc.

Suggestion for sweet food lovers: Making your own pastries will be healthier than what you sell in the store.

Fixed plate weight loss method makes it easier to control calories

For friends who lose weight, there is a simple way to control the calories of their diet, which is to fix a smaller plate (usually the plate used for serving vegetables in ordinary families). Put what you want to eat on the plate at every meal, stop after you finish, and never continue to pick food from the table.

You can refer to the picture above for how many dishes are suitable for you.

[Benefit: Come and see how you should lose weight?]

Want to lose weight healthily in 2016? Want to know what is the right way to lose weight for you?

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