Low-fat diet standards

For many obese people or patients at risk of high blood pressure, they need to be very careful about their diet, especially avoid eating foods with too high fat content, because this will make the body fatter or increase the risk of high blood pressure. So, what qualifies as a low-fat diet? Below, I will introduce the principles and standards of a low-fat diet in detail.

1. Eat more food, less food

The so-called food refers to the plants and animals that grow from our vast land and ocean, such as various fresh vegetables, fruits, seaweed, grains, raw nuts, fresh raw fish and meat, etc. That is to say, we only eat "original" food in its natural state, and eat less food containing artificial additives, such as sausage, bacon, ham, hot dogs, as well as pickled, smoked, frozen and canned foods. In addition, all kinds of breads, desserts, candies, biscuits, candied fruits, carbonated drinks, etc. with fragrant smells and attractive colors are also not allowed to be eaten.

2. Focus on lightness and reduce frying

Healthy ingredients should also be cooked in a healthy way, that is, adhere to the cooking principle of "less oil, less salt, less sugar". Try to use less seasonings, such as MSG. Try to change your cooking methods to steaming, boiling, and cold dressing, and avoid frying and stir-frying, and never deep-fry food. Fats are high in calories and excessive consumption can burden the heart, blood vessels and liver, causing cardiovascular and cerebrovascular diseases. Especially when oil is exposed to high temperatures, it will not only destroy the nutrients in food, but also produce toxins and carcinogens. Excessive salt consumption has very negative effects on patients with high blood pressure, kidney disease and asthma.

3. Eat at least one low-fat meal or part of a meal a day

A low-fat diet encourages eating fresh, organically grown fruits and vegetables, preferably seasonal and local foods. Because the climate and soil are the same as the environment you live in, they can best supply your body with the nutrients it needs. It is recommended that you have at least one "completely vegetarian" meal in your three meals a day, eating young sprouts, nuts, whole grains, vegetables, fruits, etc., which have particularly high nutritional value. Drinking a glass of low-fat fruit and vegetable juice in the morning and eating a plate of lettuce salad or cold dishes at noon are both good choices. However, when making fruit and vegetable salads, you must not use salad dressing. You can make your own seasonings, such as sesame paste, honey, yogurt, etc.

4. Adhere to the principle of "more fruits and vegetables, less meat"

Fresh vegetables and fruits are an important part of a balanced human diet and one of the important characteristics of our country's traditional diet. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. They are high in water and low in energy. Potatoes are rich in starch, dietary fiber, and a variety of vitamins and minerals. A diet rich in vegetables, fruits and potatoes plays an important role in maintaining good health, ensuring normal intestinal function, improving immunity and reducing the risk of chronic diseases such as obesity, diabetes and hypertension.

5. Vegans should pay attention to vitamin B12 supplementation

Complete vegetarians who do not eat any animal food, if they only consume vegetables, fruits and grains, without planning to include beans and nuts in their diet, can easily cause protein deficiency or the amino acids in the protein they consume will be uneven, resulting in low protein utilization. Therefore, when you are a vegetarian for a long time, you need to supplement vitamin B12 regularly.