During the Spring Festival, how to balance the enjoyment of taste buds and healthy eating while indulging in delicious food, and avoid physical discomfort caused by overeating? Professor Chen Chaogang, Director of the Clinical Nutrition Department at Sun Yat sen Memorial Hospital of Sun Yat sen University, provides thoughtful nutritional recommendations for holiday diets for four major groups: healthy individuals, social workers, weight managers, and those with high levels of uric acid and "three highs". He hopes that citizens can not only enjoy their health but also take care of their physical well-being. Healthy population: Balance is the foundation. For the general population with good physical health, the core of Spring Festival diet is to follow the principle of balanced diet, control the details well, and easily balance deliciousness and nutrition. Chen Chaogang stated that a balanced diet is the foundation, and the diet should ensure a rich variety of food, with a combination of coarse and fine grains. Adequate intake of various vegetables is recommended for lunch and dinner, and high-quality proteins such as milk, fruits, fish, meat, eggs, and soybeans should be paired daily. Colorful combinations not only provide comprehensive nutrition, but also add festive atmosphere to the dining table. Social networking enthusiasts: Experts remind us that when ordering food, it is important to actively choose and scientifically match your diet. Before dining, you can check the menu in advance and judge the oil, salt, and sugar content based on the dishes and cooking methods. Try high oil and high salt dishes lightly; When ordering, use the "n+1" method, with one more dish than the number of people, and mix vegetables and meat in a ratio of 3:1 or 2:1 to ensure sufficient vegetable intake. Priority should be given to coarse grains and potatoes as staple foods, while fish and poultry are preferred as secondary foods. Soybeans and their products are also excellent choices. Both leafy and non leafy vegetables should be taken into account to achieve a balanced diet. Before drinking alcohol, it is recommended to consume dairy products, staple foods, or fruits to reduce the harm of alcohol to the body. During drinking, drink plenty of plain water and try to replace alcohol and beverages with tea. Chew slowly and thoroughly when eating, maintain a seven to eight point fullness, and avoid overeating that can trigger digestive disorders. Weight Manager: Combining eating and movement is a common problem for many people. For weight managers, the core of holiday diets is to achieve a balance between energy intake and expenditure, and the combination of eating and movement is key. Excessive energy intake can be converted into fat storage, leading to overweight and obesity. It is necessary to strictly control the intake of high sugar and high-fat foods on the basis of a balanced diet in daily life. Not only should explicit high sugar and high-fat foods such as fried pastries and oil soaked foods be avoided, but implicit high sugar and high-fat foods such as nuts, processed foods, sugary drinks, and dishes with high oil and sugar content during cooking should also be consumed with caution. The daily intake of cooking oil should be controlled at 20-30 grams to reduce oil consumption in dishes. Exercise is an important way to consume energy. If you cannot maintain daily exercise during holidays, you can increase your walking steps by visiting relatives and friends. Complete 10000 steps per day, of which more than half are brisk walking (about two steps per second); Simultaneously utilizing fragmented time for strength training such as squats and plank support, climbing stairs and mountains is also a good choice. The "three highs" population: patients with hypertension, hyperglycemia, hyperlipidemia, and hyperuricemia who follow medical advice. During the Spring Festival, it is necessary to strictly follow medical advice for diet, especially to avoid common dietary misconceptions and prevent health risks caused by fluctuations in indicators. Patients with high blood sugar are not necessarily better off with fewer staple foods, but rather need to have a quantitative combination. According to their own situation, a nutritionist calculates the amount of staple foods, and half of the refined rice and white flour are mixed with coarse grains such as oats, corn, and buckwheat to control blood sugar levels smoothly. In addition to strict salt restriction, hypertensive patients also need to control their weight and optimize their dietary structure. They can refer to the DASH dietary pattern, consume sufficient amounts of fruits, vegetables, and low-fat dairy products, reduce saturated fat, and eat whole grains, fish, and poultry in moderation; Patients with high blood lipids should not think that eating vegetarian food can control their fat. Cooking oils, nuts, and refined sugars in vegetarian food may also cause elevated blood lipids, and total energy intake should be strictly controlled. Patients with high uric acid levels should also manage their weight and follow the principle of "three taboos, two more and one less": avoid meat soup and beer, avoid animal organs and some seafood, avoid dry beans, drink more water (2-3 liters per day), eat more vegetables (over 300 grams per meal), and reduce meat intake (no more than 100 grams per day, avoid eating meat during acute gout). (New Society)