Various food, mainly cereals; eat a balanced diet to maintain a healthy weight; eat more fruits, vegetables, milk, and soybeans; eat fish, poultry, eggs, and lean meat in moderation; eat less salt and oil, control sugar and limit alcohol ; Put an end to waste and promote new food trends.

People should maintain an appropriate amount of cereal food intake every day, and pay special attention to increasing the intake of whole grains; consume 250 to 400 grams of cereal and potato foods every day, including 50 to 150 grams of whole grains and miscellaneous beans. , 50-100 grams of potatoes. Taking an office woman with a normal weight as an example, she should eat enough in a day: 2.5 small bowls of rice or the same amount of steamed buns, 3 palm-sized fish, poultry and eggs, 2 bowls of leafy vegetables, 1.5 cups of milk, 1 medium-sized Apple, half a bowl of dried tofu, 2.5 tablespoons of cooking oil.

You must learn to eat three meals a day in a balanced manner.

1. First of all, when eating, you must "not eat too much". The so-called "not eating too much" means that the various foods consumed every day do not provide more energy than the human body needs. There are also some tips for "not eating too much": eat less foods high in fat and sugar; eat less outings; eat at regular intervals; divide meals into portions; and eat one or two less bites a day.

2. Secondly, in terms of exercise, insist on walking an average of 6,000 steps a day. Avoid sitting for more than 4 hours and become a "sedentary"; do moderate-intensity physical activity for at least half an hour every day, accumulating 150 minutes per week.

3. It is recommended that children and adolescents maintain a healthy weight from an early age. Have at least 60 minutes of outdoor activities every day, and develop sports habits and hobbies such as cycling, jogging, and swimming.

4. Appropriate activities for pregnant women will help keep the weight gain within the appropriate range and will also help natural childbirth. Pregnant women can choose walking and other low-intensity exercises to avoid risks.