Modern nutritional science believes that the human body needs six kinds of nutrients, namely protein, fat, carbohydrates, salt, vitamins and dietary fiber. In addition to ensuring the supply of quantity, there should be a reasonable nutrient distribution ratio. At present, the main varieties of food and drink are rice flour, vegetables, meat and fish, eggs and milk, etc. , and they have different nutritional values. Rice contains more carbohydrates, meat, fish, eggs and milk are rich in protein, and vegetables are rich in vitamins and dietary fiber. If you want to have a sensible diet, you need to choose a wide variety of foods which contain the right proportion of nutrients.

1. Moderation. The intake of high-energy foods such as oil and sugar should be controlled to avoid obesity, hypertension and cardiovascular disease. Ensure adequate intake of vegetables, the dietary fiber in vegetables can promote intestinal peristalsis and supplement vitamins. Do not eat too much meat, meat, fish and eggs, etc. , high in calories and low in fiber, which is not conducive to intestinal peristalsis and is prone to bad breath and a feeling of fullness. Long-term high-calorie diets and lack of exercise can easily lead to obesity, high blood sugar, blood lipids and other diseases. The daily intake of fat should not exceed 50g, control the daily intake of livestock and poultry meat products, and eat more fish and soy products.

2, food energy distribution should be scientific. Adults need a day of energy, women for 1800 kilocalories, men for 2250 kilocalories. Among them, carbohydrate energy supply accounted for 55% -65% of the total daily energy supply, 10% -15% protein, 20% -30% fat. Energy is distributed to three meals a day in the proportion of 30% for breakfast, 40% for lunch and 30% for dinner.

3, food diversity. Food diversity is also the basic principle of a balanced diet. Only when three meals a day are diversified and the nutrients in various foods complement each other, is it possible to achieve nutritional balance. More than 12 kinds of food per day without repetition, and more than 25 kinds per week, excluding cooking oil and flavorings. For three meals a day, have 4-5 varieties for breakfast, 5-6 varieties for lunch and 4-5 varieties for dinner. Add 1-2 varieties of snacks.

4. The ratio of staple food to side dishes should be controlled at 1:1, with rice, noodles, mixed grains and coarse grains in the staple food to be chosen alternately; the ratio of vegetables and fruits to protein in the side dishes should be 3:1, that is, more vegetables and fruits should be consumed in the side dishes. For protein, we can choose plant-based protein foods.