During the National Day holiday, family and friends are indispensable for dinner, and everyone should pay attention to the health and safety of food while enjoying laughter and warm moments. Enjoy the National Day, protect your health, and send a few tips on healthy and safe diet.
1
The choice of ingredients is important
Mix it up. Food diversity is the basis for a sensible diet. It is recommended to eat more than 12 kinds of food per day on average, more than 25 kinds of food per week, and reasonably distribute the variety and quantity of food to three meals a day. Try to ensure that there are a variety of vegetables and fruits, have fresh vegetables in meals, eat fresh fruits every day, and do a good job of matching the color and variety of vegetables and fruits. Increase the intake of milk and soy products as appropriate. Pay attention to "quality" in meat selection, optimize the structure of animal food, and increase the intake of aquatic products, poultry meat and eggs. The staple food advocates the combination of thick and thin, and it is recommended to eat refined rice noodles with whole grains and mixed beans every day.
Fresh ingredients. Plan before buying ingredients, especially those with a short shelf life. According to the number of diners on the day, each person's preferences, etc., make a good plan, and buy according to your needs, which not only ensures freshness but also avoids waste. When buying ingredients, choose fresh, clean and undamaged ingredients, and avoid buying expired, spoiled or unknown food. Refuse wild meat, leading a new trend of nutrition and health.
Reasonable storage. Vegetables, fruits, meat, mushrooms and other ingredients should be stored in the refrigerator or in a cool and ventilated place as soon as possible after purchase, and avoid prolonged exposure to high temperature or humidity. At the same time, pay attention to the shelf life of the ingredients and eat them in time. Food storage should also be kept at a safe temperature, cooked food should not be stored at room temperature for more than 2 hours, and all cooked food and perishable food should be cooled to room temperature before refrigeration in time. Even if the food is stored in the refrigerator, it should not be stored for too long to avoid the growth of too many bacteria. The refrigerator should be cleaned regularly to ensure that the inside is clean.
2
There is a lot of attention to processing and cooking
Keep it clean. Wash your hands frequently, before and after picking up food, and before and after preparing food. Dishes and utensils should be cleaned, rinsed with running, safe water, and disinfected regularly. Ingredients should be carefully cleaned before processing to remove soil and pesticide residues on the surface. The kitchen environment should be clean and avoid pests and other insects entering the kitchen or touching food.
Separate raw and cooked. In the process of food processing, raw meat, poultry and seafood should be separated from cooked food. Special instruments and utensils should be used to handle raw food, and raw and cooked food should be used separately. When storing food in utensils, avoid contact with raw and cooked food.
Cook thoroughly. Make sure that food is cooked well and thoroughly. Correct cooking methods and proper cooking temperatures can kill almost all harmful microorganisms. Cooked food should be heated thoroughly when it is eaten again after it has cooled.
Guarantee safe water and raw materials. Choose fresh fruits and vegetables, wholesome foods, and wash and peel them properly to reduce safety risks. Use safe water during food preparation, including washing vegetables, processing food, cleaning cooking utensils, and maintaining hand hygiene. Do not eat food that is past its expiration date.
3
Leftovers are handled skillfully
Leftovers are inevitable, and it is not advisable to throw them all away, so they can be disposed of appropriately.
Leftover meat should be served in clean utensils, covered and refrigerated as soon as possible, and consumed in a short time.
Put leftover rice in the refrigerator as soon as possible after cooling.
The remaining vegetable dishes, especially leafy vegetables, should not be stored, the energy of vegetables is very low, and has little impact on the total energy intake, it is best to eat them at one time, melons, fruits, root vegetables can be heated and eaten again.
Leftovers should be eaten as soon as possible in a short period of time, and be sure to eat them under the premise of safety and hygiene, even if they are kept in the refrigerator for too long.
4
When you eat out, you have to be able to choose
Choose a regular restaurant. When eating out, you should choose a restaurant with a food business license, good sanitary conditions and high reputation, and avoid eating at roadside stalls or restaurants with poor sanitary conditions.
Order in moderation. Order food in moderation, avoid overeating or causing waste, try to achieve three regular meals, and only eat seven or eight minutes full, so as not to burden the stomach and intestines.
Eat a light diet. Consuming too much oil, salt, and sugar can increase the risk of many chronic diseases such as high blood pressure, coronary heart disease, and type 2 diabetes. Learn to read food labels and choose foods with low oil, salt, and sugar content. Reduce the intake of meat and fried foods in moderation, and increase the proportion of vegetables, fruits, milk and soy products.
Use chopsticks and spoons. Promote the use of chopsticks and spoons to reduce the risk of disease transmission.
5
Special people are about love
Old people and children. For people with weak digestion, such as the elderly and small children, choose softer or chopped foods and avoid dishes that are too oily and spicy.
Patients with chronic diseases. For people with chronic diseases such as diabetes, hypertension, hyperlipidemia, gout, etc., the diet should be reasonably arranged according to the corresponding dietary guidelines to avoid aggravating the condition.
Eat to balance and control weight, and keep food safety in mind.
Relatives and friends often get together, and the National Day holiday is happy.
Source: Illinois Zero Distance