Taking a family of three as an example, rice, brown rice and red beans can be used to make miscellaneous grains rice; Beef, pork or chicken can be added with kelp, mushrooms and bamboo shoots to make stew; Coupled with a big salad made of lettuce, tomato, purple cabbage and sweet pepper, this meal not only easily eats enough 12 kinds of food, but also consumes more dietary fiber.

In addition to diversifying the diet, eating only 70% full should also be a part of a healthy life. "Huangdi Neijing" wrote: If the diet is too full, it will hinder the ascending and descending machine, and diseases such as venous relaxation, intestinal bleeding and hemorrhoids will occur.