#均衡饮食
#系列课程
为什么健康均衡的饮食应该包含规律的三餐？
每次进食，您都有机会选择优质的食物，并增加重要维生素、矿物质和抗氧化剂的摄入量。健康均衡饮食的一个重要组成部分是确保规律地为身体提供营养和能量。规律的三餐和零食是实现这一目标的最佳方式。
协调你的膳食：例如，如果你因为上班前没时间在家而经常不吃早餐，那么可以计划把早餐带到公司。这不需要花费太多时间。例如，一瓶脱脂酸奶、一个水果和一些原味全麦饼干就很容易携带，无需准备，可以快速方便地带到公司享用早餐。
早餐——美好的一天的开始！
现代生活的压力和时间的限制常常导致人们不吃饭。早餐是人们最常错过的一餐。然而，吃早餐与降低超重风险相关。如果早餐含有纤维，例如高纤维谷物或新鲜水果，吃早餐可以降低患心脏病的风险。此外，吃早餐还能提高整个上午的注意力和精力。
健康均衡饮食的第一步是每天吃早餐。一如既往，食物选择应该注重增加营养摄入，并减少摄入不良营养成分，例如饱和脂肪、糖、精制淀粉和过量卡路里。
一些合适的早餐建议包括：
- 高纤维谷物 + 新鲜水果 + 脱脂或低脂牛奶
- 水煮蛋 + 全麦面包 + 烤番茄和蘑菇，淋上少许橄榄油
- 冰沙（新鲜水果 + 脱脂酸奶 + 少量坚果 + 2 汤匙燕麦麸）
- 大份水果沙拉 + 脱脂酸奶，撒上什锦麦片和少量坚果
规律饮食有助于控制血糖和食欲
进食后，您的身体会将葡萄糖输送到大脑和细胞。如果您通过规律饮食来保持血糖稳定，您会发现食欲得到有效控制。您也会感觉更有活力，更少烦躁。
规律饮食有助于减少暴饮暴食
制定合理的膳食计划并按时进食，可以降低暴饮暴食的风险。缺乏合理膳食模式或结构的人往往会在不规律的时间和不规律的进食量中随意进食。这种不规律的饮食模式很可能会导致“偷吃”和过度零食。
不规律的饮食模式会导致摄入过量的食物。限制一天中的进食频率并坚持更规律的饮食方式，就能降低暴饮暴食的可能性。暴饮暴食会增加超重的风险，而超重又会增加患生活方式相关疾病的风险。规律饮食有助于降低这种风险。
计划定时进食，并保持规律的进食间隔
真正确保规律进食的唯一方法是规划和协调您的膳食。通过这种方法，您可以在正确的时间获得正确的食物。点击此处查看如何做到这一点的示例。
确保规律饮食的关键在于提前计划。一开始可能需要一些练习和组织，但最终的回报是值得的。您会注意到短期内能量水平的提高，以及长期内患慢性病的风险降低。
本周重点信息
规律饮食非常重要。具体来说，早餐、午餐和晚餐都应该每天吃。
早餐尤其重要。早餐中富含纤维的人往往能更好地控制体重，患慢性病的风险也更低。
规律饮食有助于调节血糖水平、能量水平和食欲。
为了能够在用餐时吃到高质量的食物，提前做好计划至关重要。
Why should you include regular meals as part of your healthy balanced diet?
Every time you eat you have an opportunity to make good quality food choices and boost your intake of important vitamins, minerals and antioxidants. An important component of a healthy balanced diet is ensuring that you deliver nutrients and energy to your body regularly. This is best achieved when you consume regular meals and snacks. Click here to learn more about the need to snack.
Coordinating your meals: For example, if you tend to skip breakfast because you do not have time at home before you leave for work, then plan to take breakfast with you to work. This need not be a time consuming exercise. For example a fat-free yogurt, a piece of fruit and some plain wholegrain crackers are readily transportable, require no preparation, and can be taken to work for a quick and convenient breakfast.
Breakfast - a great start to the day!
The pressures of modern day living and time constraints often result in skipping meals. Breakfast is the meal that people skip most often. However, eating breakfast has been associated with a reduced risk for becoming overweight. When your breakfast contains fibre such as high-fibre cereals or fresh fruits, eating breakfast is associated with a lower risk for developing heart disease. Eating breakfast is further linked with better concentration and energy levels throughout the morning.
The first step to a healthy balanced diet is to include breakfast daily. As always, food choices should be those that contribute to boosting your nutrient intake and reducing your exposure to undesirable nutritional components such as saturated fat, sugar, refined starch and excess calories.
Some suitable breakfast ideas include:
High-fibre cereal + fresh fruit + fat-free or low-fat milk
OR
Poached egg + whole-grain bread + grilled tomato and mushrooms, drizzled with a little olive oil
OR
Smoothie (fresh fruit + fat-free yogurt + a few nuts + 2 tablespoons oat bran)
OR
Large fruit salad + fat-free yogurt sprinkled with muesli and a few nuts
Eating regular meals will help with blood sugar and appetite control
After eating, your body delivers glucose to your brain and cells. If you keep your blood sugar well regulated by eating regular meals, you will find that your appetite is well controlled. You will also feel more energetic and less irritable.
Eating regular meals helps to reduce overeating
When you have a structured meal plan and eat at the appointed times, you have a lower risk of overeating. People without a proper meal pattern or structure to their meals tend to eat haphazardly at irregular times and in inconsistent amounts. It is most likely that the irregularity of the dietary pattern will result in “grazing” and excessive snacking.
Unstructured patterns of eating can result in consuming more food than is needed. When you limit how often you eat during the day and adhere to a more structured way of eating, you are less likely to overeat. Overeating is associated with an increased risk for becoming overweight, and being overweight increases the risk for developing a lifestyle related disease. Eating regular meals will help to reduce this risk.
Planning to eat at regular times and at regular intervals
The only way to really ensure that you are able to eat regular meals is to plan and coordinate your meals. Using this approach, you will have access to the right foods at the right times. Click here for an example of how this can be done.
The key to ensuring that you eat regular meals is planning ahead. It may take a little practice and organization at first, but the rewards will be worthwhile. You will begin to notice improved energy levels in the short term and a lower risk for chronic disease in the long term.
Key messages for this week
It is important to eat regular meals. Specifically, breakfast, lunch and dinner should be eaten every day.
Breakfast is particularly important. People who eat breakfast foods that are high in fibre tend to control their weight better and have a lower risk for chronic disease.
Eating regular meals can help to regulate blood sugar levels, energy levels and appetite.
In order to be able to eat good quality foods at meal times, it is necessary to do some planning in advance.
