Eight nutritionists are recommended to eat healthy food frequently, and the last one is unexpected.

Today, we will share eight healthy foods that a nutritionist often eats. They are not only delicious, but also quite healthy. However, I want to emphasize that the diversity of food is very important.

We can’t just rely on one or several foods to meet our nutritional needs, but we should ensure that our diet contains a wide range of foods.

1. oatmeal

It is the first choice for breakfast. As an easy-to-obtain whole grain, oatmeal is famous for its rich protein and dietary fiber. Usually, 40 grams of oatmeal (about 3~4 spoonfuls) contains the following nutrients:

Heat: 150 kcal

Carbohydrate: 27 grams

Dietary fiber: 4g

Protein: 5 grams.

Fat: 3 grams

It also contains abundant B vitamins, magnesium, zinc and selenium.

Although the calories of oat seem to be high, it can provide a strong satiety because of its water-absorbing and swelling characteristics and high dietary fiber content, which makes it difficult to eat too much, so it is very suitable for diet menus.

Oat is an ideal choice for patients with blood sugar and blood lipid problems, especially the β -glucan it contains, which helps to lower the cholesterol level in blood and control blood sugar. Breakfast is usually oatmeal with milk and eggs.

2. Milk

Milk is an essential drink every day. According to the data of China Statistical Yearbook 2021, the per capita intake of dairy products in China in 2020 is about 35.6 grams per day, far below the recommended intake of 300-500 grams per day. Dairy products are an important source of calcium and high-quality protein, which is very important for the healthy growth and long-term bone health of children.

Therefore, the latest edition of Dietary Guidelines for China Residents suggests that children should develop the habit of drinking milk, eating cheese and yogurt from an early age. For example, you can eat two or three slices of cheese or yogurt for breakfast, and you can also drink milk in moderation between classes. Generally speaking, dairy products should become an indispensable part of daily diet.

Step 3: bananas

As a natural dessert substitute, banana is not only delicious, but also rich in potassium, low in fat and sodium. Athletes often eat bananas, mainly to supplement carbohydrates.

The sugar content of ripe bananas is as high as 16%, and a banana provides about 30 grams of carbohydrates, which is very suitable for energy supplement during or after exercise.

Every 100 grams of banana contains about 380 mg of potassium, which helps to maintain the electrolyte balance in cells and prevent muscle spasm, which is very important for maintaining muscle function. The portability and delicacy of bananas make them an ideal choice when going out for exercise or eating inconveniently.

4.kiwi fruit

Kiwi fruit is a kind of fruit with high nutritional density. Take green kiwifruit as an example, its vitamin C content is as high as 88mg/100g, and the vitamin C content of special varieties such as yellow kiwifruit is as high as 152mg/100g, which is enough to meet daily needs.

Every 100g edible part contains about 2.3g dietary fiber, while kiwi fruit contains about 1.1g g. Its sugar content and calorie are moderate, about 8% and 61-63kcal, and it has a charming aroma.

5. broth hot spicy dip

Clear soup and mala Tang is a good choice for lunch. Many people tend to choose vegetable salad advertised as "light food" because the nutrition of raw vegetables is better preserved. However, in fact, due to the limited intake of raw vegetables, the nutrition obtained may not be as good as that of cooked vegetables.

When choosing clear soup and mala Tang, you can choose a variety of vegetables, and mix them with bean products, eggs, algae and potatoes. Avoid choosing high-fat and highly processed meat, such as bacon and crispy meat. Vegetables that are quickly blanched will not lose too much nutrition, and at the same time, they can also remove unfavorable factors such as oxalic acid.

Such a takeaway is not only healthy, but also more hygienic than some so-called "light food". If you don’t have time to cook at ordinary times, you can eat clear soup and mala Tang every two days to eat a lot of vegetables. This is an ideal way to meet nutritional needs and enjoy delicious food.

6. Broccoli

Broccoli, a vegetable that frequently appears in healthy recipes, is favored for its dark green color and high nutritional value. Although similar in appearance to broccoli, broccoli is superior in nutrients.

According to the United States Department of Agriculture, broccoli is twice as rich in calcium, vitamin C and vitamin B2 as cauliflower. In addition, broccoli is also rich in β-carotene, lutein and vitamin K, which are usually scarce in broccoli, and each 100 grams of broccoli contains 361 micrograms, 1403 micrograms and 101.6 micrograms respectively.

Its dietary fiber content is also very high, which helps to promote intestinal health, and its low calorie characteristics make it an ideal choice for a fat-reducing diet.

7. Bean products

Soybean is the raw material of these bean products, which contains high-quality protein and ideal amino acid combination, and also provides essential minerals and vitamins. Bean products are not only nutritious, but also delicious.

When choosing bean products, South Tofu and North Tofu are preferred because of their high nutritional value. The concentrated tofu products, such as dried bean curd, thousand pieces and shredded tofu, have outstanding nutritional value and are worth recommending.

When cooking, choose low-salt products, and try to reduce the use of salt and oil when cooking or cold salad to maintain healthy eating habits.

Although the fat content of yuba seems to be high in dry state, its actual fat content will decrease after soaking, so it is also a healthy food worthy of recommendation. Through this diet choice, we can ensure the diversity and balance of nutrition and enjoy delicious food at the same time.

8. Hamburg

Hamburg is a miniature model of a meal, although its main ingredients are not ingredients such as lettuce that provide vitamins and minerals, but patties and bread. Patties are a good source of protein, while bread provides carbohydrates.

Although bread is usually refined, it is easy to digest and can provide energy without putting too much burden on the body.

Choose an original plate roast chicken leg burger. Although it has moderate calories, it is rich in protein and moderate in fat.

Through these foods, you can ensure that your diet is rich and balanced, and you can also enjoy the fun brought by delicious food. Remember, healthy eating doesn’t mean limiting yourself to certain foods, but having a comprehensive and diversified diet plan.

Original title: "Recommend 8 nutritionists to eat healthy food often! The last kind of unexpected "

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