As we all know, all kinds of nutrients needed by human body must be continuously supplied and supplemented by the food they eat every day. The importance of reasonable diet to human survival and growth is self-evident.

1. Work more efficiently

Like a car, the brain needs high-quality fuel to function effectively. A study found that eating poorly increases the risk of lost productivity by 66%. A healthy diet can ensure the fuel needed by the brain to work, reserve more energy and improve work efficiency.

2. Feel more comfortable

The food people eat will have a significant impact on brain function. A banana contains 10mg of dopamine, a chemical that can boost mood. Dark chocolate rich in polyphenols can promote the production of serotonin, a neurotransmitter that can relieve depression.

3. Less pressure

Some foods can regulate the content of stress hormone (cortisol) in human body. Some studies have shown that foods rich in vitamin C, omega-3 fatty acids and magnesium can help reduce the content of cortisol. When the human body is in a state of chronic stress, protein will be decomposed. Eating foods rich in protein (including fish and dairy products) can supplement the content of protein and restrain the secretion of cortisol.

4. Control your weight

Some simple and healthy alternatives (such as water instead of soda, carrots instead of potato chips, salad oil instead of ordinary oil) can not only reduce weight, but also save money. An American survey shows that the average family spends about $850 a year on soft drinks, which can be completely replaced by cheap drinking water.

So how to eat reasonably?

1. Diversified diet, in terms of diet, it is necessary to match thick and thin, fish, meat, eggs, soy products and vegetables should be reasonably matched and eaten, and the diet should be diversified, with no partial eclipse.

2. Diet varies from person to person. Diet should be adapted to different stages of growth and development of people and different physiological conditions. For example, the diet of the elderly should be based on less but better.

3. Adjust the diet according to the living and working environment, such as supplying more inorganic salts, protein, etc. in high temperature environment; Fat, protein and various vitamins should be properly supplied in cold areas.

4. Control the intake of sugar, sodium salt and fat. Excessive intake of sugar, sodium salt and fat can induce various diseases.

5. Develop the habit of eating breakfast. Eating breakfast can enhance the memory of the whole day.

6. Pay attention to water supplement. 2,000 to 2500ml of water is needed every day to keep the human body hydrated.

7. The dietary system is reasonable. Eat three meals a day, regularly and quantitatively, and the energy distribution ratio is appropriate.

8. Reasonable cooking and processing. Try to reduce the loss of nutrients and give full consideration to nutrition and food hygiene.

9. When the nutritional intake of daily diet is insufficient, you can supplement nutritional dietary supplements in an appropriate amount to improve your nutritional status and enhance your resistance.