Autumn is dry, so it is recommended to eat more green leafy vegetables, as they have a high vitamin content and are beneficial for health. An adult should consume at least one pound of vegetables daily. Dark-colored vegetables such as spinach, lettuce, celery, kale, amaranth, and carrots are not only rich in vitamins but also have a higher content of beta-carotene, similar to red-brown vegetables.
Avoidance One: Preventing Greasy Food during Festivals
Fatty meat, oily foods, and sweets do add flavor to meals and have always played an irreplaceable role on festive tables, being very popular.
However, excessive consumption of these three items leads to increased intake of calories, fats, cholesterol, etc., resulting in a feeling of fullness and greasiness. This not only affects appetite but also increases the risk of obesity, fatty liver, and hyperlipidemia.
Therefore, we advocate eating less or avoiding fatty meat, fried foods, and desserts during festivals. Instead, substitute them with vegetables, dairy products, legumes, fish, shrimp, and lean meat.
Avoidance Two: How to Arrange Festival Night Snacks?
During festivals, many people engage in more activities at night and sleep later. In this case, it is necessary to have a night snack to replenish the energy consumed from staying up late.
The night snack should be consumed at least one hour before bedtime. If the gap between the night snack and sleep time is less than one hour, it may lead to decreased sleep quality and even cause discomfort in the stomach, bloating, and gastroesophageal reflux.
The night snack can be prepared by setting aside some food from dinner. For example, reduce the amount of staple food by half a catty and add one serving of fruit (about 300 grams) or add low-energy foods such as soda biscuits. Also, drinking a cup of yogurt or milk (about 120-160 milliliters) is also a good choice.
Avoidance Three: Avoid Overeating during Festivals
Overeating refers to consuming a large amount of food in a short period of time, exceeding the capacity of the digestive system.
During festivals, many people tend to consume a large amount of food at once, which not only prevents the full absorption of most nutrients (such as protein) but also leads to waste. Moreover, it can cause acute gastric dilatation, acute gastroenteritis, acute gastric ulcer perforation, and even acute pancreatitis.
It can be said that overeating is the biggest taboo in festive eating. "Eat to 70% full" is a basic dietary principle that should be cultivated and followed, especially during festivals.
Avoidance Four: Control Seasonings during Festivals
There is no denying that seasonings can make food more flavorful, stimulating the appetite and reducing the greasiness. Their role is considerable.
However, some families during festivals tend to use highly stimulating seasonings (such as mustard, chili, etc.) and heavy meat soups. Although these can satisfy immediate taste preferences, they are detrimental to the body in the long run. They can cause gastric and intestinal irritation, indigestion, dry stools, constipation, and even raise blood lipid levels.
