When it comes to the representative food of the UK, many people's first impression is fish and chips. British people have a special fondness for fried fish and chips, also because they helped the UK get through two World Wars.
Fried fish and potatoes are inexpensive and provide high calories, making them suitable as rations for soldiers. During World War II, the UK's fishing industry had developed into the Arctic Circle and was also an important pillar of the British economy. Potatoes and fish were both cheap and readily available. The cabinet was also well aware of the importance of uniting families during wartime, so fish and potatoes were always supplied without rationing. Therefore, fried fish and chips became the representative "comfort food" in the hearts of the British people.
British people classify potatoes with bread, pasta, noodles, etc., as starchy foods. Potatoes are equivalent to a staple food on the British table, especially roasted potatoes and mashed potatoes. Because potatoes, like other staple foods, are a good source of carbohydrates but low in energy. Compared to 100 grams of bread, 100 grams of potatoes provide fewer calories to the body, and they also contain dietary fiber that the body needs.
British people often eat some dry bread before a meal to whet their appetite, and they like to spread jam, butter, etc., which are all high-calorie foods and account for a small proportion in a balanced diet plate. But British people have a good eating habit: they have fruit with every meal.
Canada: Eat orange vegetables daily
Canada's healthy eating guide provides specific dietary recommendations for children, breastfeeding women, people over 50, and more. Health Canada has also launched an interactive service on its website (www.hc-sc.gc.ca), where you can get a balanced diet recommendation by simply entering your gender, age, and dietary preferences.
Canadians love to drink juice when they eat, so it's no wonder that the guide recommends drinking 125ml of 100% vegetable and fruit juice.
The Rainbow Guide recommends eating at least one serving of dark green and orange vegetables daily. Song Xin, a senior nutritionist at the Nutrition Department of Beijing Chaoyang Hospital, said that orange vegetables refer to carrots, sweet potatoes, etc. Carrots contain carotene, which can be converted into vitamin A essential for the human body; sweet potatoes are alkaline foods, rich in fiber, etc., which can prevent constipation.
China: 343 ratio for three meals
It is said that "eat breakfast like an emperor, lunch like a commoner, and dinner like a beggar," but in fact, there is a "343" principle for the three meals a day, and arranging them properly is the key to eating healthier.
The "Chinese Residents' Dietary Guide" recommends the energy ratio for breakfast, lunch, and dinner. The energy provided by breakfast should account for 25%-30% of the total daily energy, lunch should account for 30%-40%, and dinner should account for 30%-40%. The ratio of the three meals is roughly 3:4:3.
As the first meal of the day, breakfast is crucial for the body's dietary nutrient intake, health status, and work and study efficiency. The types of food for breakfast should be diverse and reasonably matched. If breakfast includes grains, meat and eggs, dairy, and vegetables and fruits, it is considered a perfect breakfast. A glass of milk, a few meat buns, and a small dish of cold salad make a simple and perfect breakfast.
After a morning of work, the energy contributed by breakfast is gradually depleted. By around 11:30, it's time to replenish energy in a timely manner. No matter how busy work is, you must make time for lunch. Eating a good lunch can ensure a long afternoon of work. Taking a healthy adult with a total daily energy intake of 2200kcal as an example, you can eat three liang of staple foods such as rice, noodles, or pancakes, and then choose dishes according to the ratio of two portions of vegetables to one portion of meat. It's best to pair it with some bean products to ensure the intake of vitamins, minerals, and dietary fiber.
There are many ways to have dinner. Some people who want to lose weight often skip dinner, while others focus all their attention on dinner, which is often too rich and greasy. Because the time between dinner and the next breakfast is long, it's not easy to get through the evening on just what you ate at noon. And if you eat too much at night with little activity, the excess energy will be converted into fat, causing weight gain. Therefore, dinner must be moderate, and it is best to choose low-fat and easily digestible foods.
For dinner, you can choose more foods rich in dietary fiber, such as brown rice and whole-wheat foods, which can increase satiety and promote intestinal peristalsis. Appropriately eat some meat (about one liang) and beans, while vegetables and fruits should still be the mainstay of dinner.