Every time they see an obese person, people always like to say that this person is over-nourished. Is this really the case? Nutrition experts say: obese people may also be malnourished.

The nutrients needed by the human body include water, protein, sugar, fat, vitamins, minerals, fiber, etc. Obesity is caused by excess energy (excessive intake of fat, protein, etc.). Excess energy does not mean excess nutrition. Most obese people have unbalanced micronutrients and lack vitamins, trace elements, and dietary fiber. They may have problems with unbalanced diet, lack of nutrients, and poor metabolism.

So how to maintain a balanced diet and how to eat three meals a day to be healthier? The new Dietary Guidelines provide us with the following suggestions.

1. A variety of foods and reasonable combinations

It is recommended to consume an average of more than 12 kinds of food every day and more than 25 kinds per week.

Mainly cereals are an important feature of a balanced dietary pattern. It is recommended to consume an average of 200-300g of cereals per day.

2. Eat a balanced diet and maintain a healthy weight

It is recommended to engage in moderate-intensity physical activity for more than 150 minutes at least 5 days a week.

Insist on daily exercise, preferably more than 6,000 steps a day.

3. Eat more fruits and vegetables, milk, whole grains, and soybeans

It is recommended that meals include vegetables, with a daily intake of no less than 300g of vegetables, and dark vegetables should account for 1/2 .

It is recommended to eat fruit every day, with a daily intake of 200-350g of fruit. Juice cannot replace fresh fruit.

Eat a variety of dairy products, and the intake is equivalent to more than 300ml of liquid milk per day.

Eat whole grains, soy products, and nuts in moderation.

4. Eat fish, poultry, eggs, and lean meat in moderation

It is recommended that adults consume an average of 120~200g of animal food per day.

It is equivalent to consuming fish twice a week or 300~500g, livestock and poultry meat 300~500g, and eggs 300~350g.

5. Reduce salt and oil, control sugar and limit alcohol

It is recommended that adults consume no more than 5g of salt and 25-30g of cooking oil per day.

Avoid excessive intake of animal fats and saturated fatty acids.

It is recommended not to drink or drink less sugary drinks. It is recommended that the daily sugar intake should not exceed 50g, and it is best to control it below 25g.

6. Eat regular meals and drink enough water

This is a newly added content in the new dietary guidelines. It is recommended that adults with low physical activity levels drink 7 to 8 glasses of water every day.

It is equivalent to men drinking 1700ml of water per day and women drinking 1500ml of water per day.