In order to maintain a balanced diet, people should not eat too much food every day, and should not overeat during festivals. If we really match the thickness and the meat, our health will be more secure.
The so-called dietary balance means that the nutrients contained in the diet are complete in variety, sufficient in quantity and appropriate in proportion, that is, amino acid balance, calorie nutrient balance, acid-base balance and the intake of various nutrients should also be balanced. Only in this way can it be beneficial to the absorption and utilization of nutrients.
In daily life, people divide essential foods into five categories.
The first category is grain, which is the main source of heat. Generally, the daily intake of light manual workers is 300-500 grams, and the rest of the heat is supplied by non-staple food. Therefore, the food accounts for 60%-70% of the heat supply, accounting for about 32% of the total diet.
The second category is foods rich in animal protein, including lean meat, eggs, poultry, fish, etc. Adults should consume 70-100g of protein every day. According to research, the absorption rate of animal protein by human body is higher than that of plant protein, and the ideal protein intake should be 1/4 for animal protein, 1/4 for bean protein, and 2/4 for food supply. Therefore, nutrition experts suggest that each person should take 50-100 grams of poultry and livestock meat, 50 grams of fish and shrimp and 25-50 grams of eggs every day. This kind of food should account for 13% of the total diet.
The third category is beans, milk and products. Because beans are rich in protein, unsaturated fatty acids and lecithin, and their protein amino acid composition is close to human needs, each person should supplement 50 grams of beans and milk 100 grams every day, accounting for 9.5% of the total.
The fourth category is vegetables and fruits, which are the main sources of vitamins, inorganic salts and dietary fiber, but there are many varieties of vegetables, and their nutritional components are also very different. For example, green leafy vegetables contain a lot of carotene, ascorbic acid and inorganic salts such as calcium and phosphorus; Root vegetables are rich in starch, protein and carotene; The carbohydrate, iron and thiamine in fresh legume vegetables are incomparable with other vegetables, so each person should take 400-500g daily, and the green leafy vegetables should keep above 1/2. Fresh fruit is a good source of ascorbic acid, which can provide a lot of inorganic salts such as protein, phosphorus and iron, so everyone should take100-200g of fresh fruit every day. Such foods should account for 40% of the total.
The fifth category is oils and fats, which can supply heat, promote the absorption of fat-soluble vitamins and supply unsaturated fatty acids. Vegetable oil contains higher essential fatty acids than animal oil, while animal oil contains more saturated fatty acids and higher melting point of fat, so it is not easy for human body to digest and absorb, so we should eat less animal fat and more vegetable oil. Therefore, nutritionists suggest that the intake ratio of oil and fat should be 1/3 for saturated fatty acids, dilute unsaturated fatty acids and monoethylenically unsaturated fatty acids respectively. Oil and fat should be consumed per kilogram of body weight per day, accounting for about 1 .5% of the total diet.