Tips For Healthy Diet In Spring: Eat More Fruits And Vegetables To Increase Protein

As spring arrives, many of my friends start to feel sleepy, get angry, and some suffer from gastrointestinal discomfort.

In fact, most of these problems are related to food.

The temperature gradually rises and warms, causing the body's internal metabolism to accelerate. If you still follow your winter habits in terms of diet, then it is very easy to have problems.

At this time, let’s talk about how to eat healthier in spring. We will break down some practical dietary knowledge and then explain it clearly.

Eat enough protein, don’t just focus on meat

In spring, metabolism is strong and the body consumes a lot of energy, so protein must keep up.

But as soon as many people hear that they need protein supplements, they start eating too much.

In fact, the source of protein is extremely rich. Eggs are a high-quality choice, and milk is also a high-quality choice. In addition to eggs and milk, soy products rich in nutrients are also high-quality choices, as are fish and shrimp.

Every day, an adult will eat an egg and drink a glass of milk. In addition, plus tofu or fish, this is basically enough.

You can eat meat, but it is recommended to choose lean meat, such as chicken breast and tenderloin, and control it to the size of your palm at a time.

This will satisfy your body's needs without consuming too much fat and cholesterol.

When many working people choose to order takeout at noon, they prefer braised pork or twice-cooked pork. After eating, they tend to feel sleepy in the afternoon. The reason is that the fat content is too high.

Replace it with steamed fish or plain-cut chicken, and pair it with rice, which will make you feel much more refreshed.

Fresh vegetables are the protagonist, don’t eat them as supporting roles

The vegetable market in spring is the most nourishing.

spinach , celery , Chinese chives , asparagus , pea sprouts , all of them watery.

These vegetables are rich in vitamins and dietary fiber, which can help intestinal peristalsis and relieve constipation that many people tend to experience in spring.

My own habit is to make up half of my plate with vegetables at every meal.

Blanch spinach and serve cold, cut celery into sections and stir-fry until fragrant, and stir-fry leeks with eggs. It’s simple and quick.

A special reminder is that the oxalic acid content of spinach in spring is slightly higher. Remember to blanch it before cooking, so that it will not affect the absorption of calcium.

Many people only eat vegetables as a garnish. A few vegetable leaves are paired with a large bowl of noodles, which is ineffective.

It is best to eat 300 to 500 grams of fresh vegetables every day, with dark vegetables accounting for more than half.

Don’t miss out on seasonal fruits to supplement vitamin C and prevent fatigue

There are many varieties of fruits in spring and the prices are affordable.

strawberry , orange , cherry , Mulberry Will be launched one after another.

There are some fruits that are rich in vitamin C and another substance called antioxidants. These fruits have been shown to help alleviate the phenomenon called spring sleepiness, and are extremely beneficial and very helpful in enhancing the body's immunity.

At ten o'clock in the morning or around three o'clock in the afternoon, eating a small bowl of strawberries or an orange is much better than drinking milk tea.

Many people think fruits are sweet and dare not eat them for fear of gaining weight. In fact, normal amounts are completely fine.

The daily amount of fruit is 200 to 300 grams, which is roughly equivalent to the amount of one apple and seven or eight strawberries added together.

Pay attention to washing fruits. Strawberries, those with uneven surfaces, and mulberries need to be soaked in light salt water for five minutes and then rinsed, so that they will taste more secure.

It should be reminded that fruits cannot replace vegetables. They have different nutrients and both must be eaten.

Eat a light, less spicy diet to give your stomach a break

I am used to eating hot pot and spicy hotpot in winter. If I eat like this in spring, my body will easily get angry.

Symptoms include acne on the face, dry and itchy throat, and blistering in the mouth.

In spring, the main preference for meals should be light-flavored. This does not mean that no seasonings are used at all, but that cooking methods that are fried, cooked using barbecue techniques, and have a strong spiciness should be minimized.

Steaming, boiling, stewing, cold salad, and stir-frying are all good choices.

For example, pork rib soup, steamed sea bass, boiled broccoli, and cold cucumber.

Some people have a strong taste and find it difficult to swallow without pepper. You might as well try using lemon juice, vinegar, minced garlic, and coriander to add flavor, which can also have an appetizing effect.

Greasy and spicy food can irritate the gastrointestinal tract and increase the burden on the body.

In spring, liver fire is already relatively strong, and eating spicy food can easily lead to insomnia and irritability.

If you insist on a light diet for two weeks, you will find that your overall condition will be much better.

Don’t make do with regular meals. Balanced nutrition is fundamental.

Many people become lazy as soon as spring arrives, skipping breakfast, making do with lunch, and eating a big meal at dinner.

This way of eating is the most harmful to the body.

Maintaining a balanced diet is not just an empty cliche. You must consume a sufficient amount of carbohydrates every day. You must also consume a sufficient amount of protein, a certain amount of fat, an appropriate amount of vitamins, and even adequate minerals.

As far as the reference plate rule is concerned, the simplest way that can be thought of is that half of it is fruits and vegetables, a quarter is staple food, that is, rice, noodles, grains, etc., and the other quarter is protein, that is, meat, eggs, soy products, etc.

When eating staple food, don't just eat white rice, add some brown rice, some millet, and oats, which will give you a strong feeling of fullness and slow blood sugar rise.

Every day, you should drink enough 1,500 to 1,700 ml of water. Among them, plain water is the most suitable, and sugar-containing drinks should be drank as little as possible.

Many people are keen on drinking fruit juice, thinking that it has healthy qualities. In fact, the act of juicing will cause the loss of dietary fiber, and the sugar content is quite high, so it is better to eat the fruit directly.

Don’t be sloppy about food hygiene and be careful about getting diseases from the mouth

In spring, when the temperature rises and the humidity increases, bacteria multiply very quickly.

this season is food poisoning and intestinal diseases period of high incidence.

The following details should be paid attention to: raw and cooked chopping boards should be used separately, and meat cutting knives and chopping boards should not be used directly to cut fruits; leftovers should be heated thoroughly, and it is best to eat them at the same time; cold dishes should be cooked and eaten fresh, and should not be left for too long; the food in the refrigerator should be cleaned regularly, and do not stuff all kinds of vegetables into it at once.

When eating out, try to choose restaurants with good sanitary conditions.

Office workers should bring their own meals and put them in an insulated lunch box in the morning to prepare. They cannot prepare the meals the night before and put them in the refrigerator and carry them directly the next day. Because there is an overnight interval in between, the risk of bacteria will increase.

In addition, the habit of washing hands frequently should not be discarded. Wash hands with running water before meals and after using the toilet, and before and after handling food.

Once you adjust your diet in spring, your energy and spirit will be different.

There are seven key points to remember: first, the total amount of protein must be sufficient; second, the intake of vegetables must be increased; third, fruits must be eaten in season; fourth, the taste must be kept light; fifth, the nutritional mix of the three meals must be balanced; sixth, dietary hygiene must be strictly controlled.

There is no need to do it in a complicated way. Just make adjustments from the beginning of each meal and gradually form a habit. Your body will naturally give you good feedback.