Basic nutrition standards for daily nutritional requirements of the human body:

1 Protein: The daily protein intake should be 10% of the total calories. The recommended total daily intake is 55~65 grams.

2. Sugar: The intake of sugar depends on the individual’s caloric needs. It should account for 45-55% of the total calories and not less than 20%. ?

3. Fat: The daily fat intake should not exceed 25-30% of the total calories. Women should consume 55-65 grams, and men should not exceed 90 grams per day.

4. Dietary fiber: daily requirement 20~30 grams. Taking 10 grams of dietary fiber per 100 calories as the standard, the portion should be gradually increased

5. Water: The total daily water requirement for adults is 30~45cc per kilogram of body weight. The actual water required varies with the amount. Adjust according to individual needs.

6. Vitamin A: The daily intake of adult men is about 5,000 IU, and the daily intake of women is 4,200 IU. You should consume 6 to 15 mg of beta-carotene daily.

Extended information:

1. The proportion of carbohydrates (sugar) in the human body is 1-2. Constituting a classification function that lacks excess adult intake of food sources, the human body requires 7.5g per kilogram of body weight per day.

2. The proportion of fat in the human body is 10-15. In general, fat in food accounts for 20-25 of the total energy source of the human body (1-1.5g per kilogram of body weight per day is required.

3. The proportion of protein in the human body is 15-18. Each kilogram of body weight per day requires: 0.8 -1.2 grams, except for athletes.

4. Characteristics of minerals: Minerals account for about 5-6 of the human body weight (carbon, hydrogen, oxygen, and nitrogen account for 96 of the total). An essential element for the human body.

5. Calcium: The recommended daily intake for adults is 800-1000 mg. Foods rich in calcium include: milk and dairy products, shrimp skin, and kelp. , Nostoc, soybeans and products, black beans, adzuki beans, various melon seeds, sesame paste, etc.

6. Phosphorus: Adults have a daily reference intake of 700mg. Food sources of phosphorus are rich and the content of phosphorus is generally not lacking. Rich foods include: lean meat, eggs, milk, animal liver, kidney, kelp, seaweed, sesame paste, peanuts, dried beans, nuts, whole grains, etc.

7. Sodium: Daily reference intake for adults 2.2g. Sodium is commonly found in various foods. Foods rich in sodium include: table salt, soy sauce, salted and cured meats, smoked foods, pickles, salty snacks, etc.

8 Potassium: The recommended daily intake for adults is 2000mg. Most foods contain potassium. Vegetables and fruits are the best sources. Foods with potassium content higher than 800mg per 100g include seaweed, soybeans, mushrooms, adzuki beans, etc.

9. Magnesium: The recommended daily intake for adults is 350mg. Foods rich in magnesium: green leafy vegetables, seeds of various plants and coarse grains.

10. Iron: The recommended daily intake for adult men. 15mg for women. Foods rich in iron include: animal liver, whole animal blood, livestock and poultry meat, and fish.

Reference: Ifeng.com - How much should be consumed in a healthy diet every day. Fruits and vegetables?