Healthy Rainbow Diet! 健康彩虹饮食!

Having a meal in a restaurant can be an enjoyable and celebratory event, an occasional break from the tedium of cooking at home. In addition, dining out often means convenient but less-healthy foods such as burgers, pizza and fries. Reports found that more people are heading back to their kitchens to eat, a trend that is better for both your health and your wallet.With hectic work and family schedules, many people find it hard to carve out the time to prepare meals at home. The convenience of eating out is overshadowed by the poor nutrition offered at most chain restaurants. A 2013 report by Center for Science in the Public Interest found that 97 percent of kids’ meals at top chain restaurants failed to meet basic nutrition standards. Restaurant meals are loaded with unhealthy trans fats, sodium and sugar. Excess calories can lead to weight gain, which can have health repercussions down the road.

The major advantage to eating in is that you control the ingredients in what you cook and the portions you dish out. Lets start go for healthy eating today, If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

- Fill up on colourful fruits and vegetables.- Take time to chew your food and enjoy mealtimes.- Listen to your body and do exercise often.- Eat breakfast, and eat smaller meals throughout the day.- Avoid eating at night.

Five healthy way recommended for eating dinner,
Let your dinner eat healthier. 

1. Eat less on dinner, quantity as well, not over eating. 

2. Most perfect time for dinner at 6-7:00pm. 

3. Take more vegetables and fruits on dinner and less meats. 

4. Avoid fatty foods, high-calorie, high calcium, flatulence food. 

5. Children growing up stage may add one appropriate meal.

吃饭在餐厅可以是一个愉快和庆祝活动，从在家里做饭的乏味偶尔休息一下。此外，在外就餐往往意味着方便，但不太健康的食品，如汉堡包，比萨饼和薯条。报告发现，越来越多的人正在回笼，他们的厨房吃饭，这种趋势是为你的健康和你的钱包好。
随着繁忙的工作和家庭计划，很多人觉得很难开拓出在家做饭的时间。外出就餐的方便是最多的连锁餐厅提供的营养跟不上黯然失色。
通过科学中心公共利益2013年报告发现，孩子们的膳食以最快的连锁餐厅97％未能达到基本的营养标准。餐厅的饭菜都装有不健康的反式脂肪，钠和糖。多余的热量可导致体重增加，这能带来健康影响的道路。

主要的优势在吃的是你控制你煮什么成分，你抛出的部分。让我们开始去健康饮食的今天，如果你接近并逐渐与承诺的改变，你将有一个健康的饮食比你想象的更快。
- 填写上五颜六色的水果和蔬菜。
- 花时间去咀嚼你的食物，享受用餐时间。
- 倾听你的身体和你经常锻炼。
- 吃早餐，全天少量多餐。
- 避免食用在夜间进行。

吃好晚餐向健康看齐，5个建议健康吃晚餐的方法，
让你的晚餐吃得更健康。


1、晚餐吃少，定量为好，不暴饮暴食。 
2、晚餐时间在6、 7点最有益健康。
3、晚餐要多吃素食，少吃荤食。
4、晚上少吃高油，高脂肪，高热量，高钙，胀气食物。
5、发育中的孩子可以适当的多加一餐.