This is the right way to lose weight, reduce fat, and treat the three highs! "Three Lows and One High" to Have a Healthy Body

In the National Health Administration's survey on changes in the nutritional health status of the nation in recent years, one in two people over the age of 19 is overweight or obese, about one in two people has high blood pressure, and one in three people has high blood sugar! How can patients with three highs eat healthily and lose weight? Liu Yichan, a nutritionist at the Yuli Hospital of the Ministry of Health and Welfare, called for "three lows and one high". This is not only helpful for weight loss and fat reduction, but also a diet suitable for patients with the three highs. The so-called three lows refer to low fat, low sugar and low salt; the one high is a high-fiber diet.

Yuli Hospital promotes a fat-reducing plan. The fat-reducing diet is also very suitable for patients with three highs. Nutritionist Zhuang Yinqi reminds that in addition to exercise, diet control is also very important. The following is a detailed diet guide to teach you how to eat smartly and well:

1. Use food in its original form, use more radish, kelp, and onion to enhance flavor, and avoid adding too many high-sodium seasonings.

2. People with high blood pressure should eat less pickled foods, high-salt foods or snacks, such as salted pork, soy sauce melon seeds, biscuits, etc.

3. People with diabetes should note that rice cakes, red tortoise cakes and other types of cakes, glutinous rice balls and other rice desserts are all staple foods (i.e. sugars). Thickening dishes and fruit intake will affect the increase of blood sugar.

4. Patients with hyperlipidemia should avoid eating foods with high cholesterol content. For example, offal (brain, liver, kidney), eggs (crab roe, shrimp eggs, fish eggs), shelled seafood (oysters, clams, abalone), octopus, squid, etc. Try to avoid eating fried, pan-fried or crispy foods; such as: fried chicken, instant noodles, sesame seed cakes, fried dough sticks, croissants, puff pastry, etc. High-fat processed foods also contain high levels of cholesterol; for example: milkshakes, sausages, cakes, chocolates, etc.

5. Try to use steaming, boiling, and baking instead of braising, sweet and sour cooking, and frying to reduce fat and sugar intake. Eat less processed dumplings. It is recommended to use water instead of broth for the soup base and drink less soup (after long cooking, the soup contains higher levels of oil, salt, purine, etc.).

6. Consume 2-4 servings of fruit per day, and for diabetics, reduce this to 2-3 servings. Each serving is equivalent to the size of a woman's fist. Each meal should have at least half a bowl to a bowl of vegetables. Dietary fiber should also include whole grains, beans, etc. ※Note: In fact, a bowl of cherry tomatoes has lower calories than a large tomato. Corn is a starchy food, but baby corn shoots are vegetables.

7. Do aerobic exercise for more than 30 minutes at least three times a week.

8. Drink less alcohol, it’s better to drink less. Drink more water, avoid sugary drinks, replace soda with water, and drink at least eight glasses of water (one glass is about 250ml) a day.

Nutritionist Zhuang Yinqi said that eating more high-fiber foods, such as replacing white bread with whole wheat bread, replacing white rice with brown rice, using high-fiber foods such as golden needles and white fungus as side dishes, replacing snacks with fruits, eating more beans, root vegetables, green vegetables, grains (rice, barley, wheat, oats, rye, corn), etc., can increase daily dietary fiber intake. Such a diet strategy will help everyone to have a healthy and light body.

Nutritionist Liu Yichan guides people to identify food calories. (Photo courtesy of Yuli Hospital, Ministry of Health and Welfare)