(1) Oriental dietary pattern: This dietary pattern is dominated by plant food, supplemented by animal food. Most developing countries such as India, Pakistan and some African countries belong to this type. The average energy intake collected by Medical Education Network is 2000~2400kcal, while that in protein is only about 50g, and the fat is only 30 ~ 40g. Dietary fiber is sufficient, and the intake of nutrients such as iron, calcium and vitamin A in animal foods is often insufficient.
This diet is prone to protein and energy malnutrition, leading to poor health, decreased labor ability, dyslipidemia and coronary heart disease and other nutritional chronic diseases.
(2) The dietary pattern of economically developed countries: This dietary pattern is dominated by animal foods, which is a typical dietary structure of most developed countries in Europe and America, such as the United States, Western Europe and Northern Europe, and belongs to an overnourished diet.
The characteristics of food intake are: the consumption of cereals and cereals is low, and the per capita daily consumption is150 ~ 200 g; The intake of animal food and sugar is large, about 300g for meat, even as high as 100g for sugar, and less for vegetables and fruits.
The average daily intake of energy is as high as 3300~3500kcal, protein 100g and fat 130 ~ 150g, which is mainly characterized by providing high energy, high fat, high protein and low dietary fiber. This diet pattern is likely to lead to an increase in the incidence of chronic diseases such as obesity, hypertension, coronary heart disease and diabetes.
(3) Japanese dietary pattern: it is a balanced dietary structure of animal and plant foods, represented by Japan. The ratio of animal food to plant food in diet is more appropriate.
Its characteristics are that the average daily intake of cereals is about 300~400g, and that of animal foods is about 100- 150g, in which seafood accounts for 50%, milk and dairy products are about 100g, eggs are about 40g and beans are about 60g.
The intake of energy and fat is lower than that of developed countries in Europe and America. The average daily energy intake is about 2,000 kilocalories, and that in protein is about 70-80 grams. Animal protein accounts for about 50% of the total protein, and fat is 50-60g. This diet mode not only retains the characteristics of the oriental diet, but also absorbs the advantages of the western diet.
Less oil, less salt, more seafood, proper energy supply ratio of protein, fat and carbohydrate are beneficial to avoid malnutrition and overnutrition, and the dietary structure is basically reasonable.
(4) Mediterranean diet mode: This diet mode is represented by residents living in the Mediterranean region (Italy, Greece).
The main feature of dietary structure is that it is rich in plant foods, including cereals (about 350g per day), fruits, vegetables, beans, nuts and so on. Eat a proper amount of fish, poultry, a small amount of eggs, cheese and yogurt every day; Red meat (pigs, cattle, mutton and its products) is not often eaten every month, and the main edible oil is olive oil; Most adults have the habit of drinking wine.
The energy provided by fat accounts for 25% ~ 35% of the total dietary energy; It is characterized by low intake of saturated fat (7% ~ 8%), high intake of unsaturated fat, high content of complex carbohydrates in diet and high intake of vegetables and fruits. The low incidence of cardiovascular and cerebrovascular diseases among Mediterranean residents has attracted the attention of western countries, who have improved their dietary structure with reference to this dietary pattern.
In daily life, people divide essential foods into five categories.
The first kind is grain, which is the main source of heat. Generally, light manual workers consume 300-500 grams per day, and the rest of the calories are supplied by non-staple food. Therefore, food accounts for 60%-70% of the calorie supply and about 32% of the total diet.
The second category is foods rich in animal protein, including lean meat, eggs, poultry and fish. Adults should take 70- 100g protein every day.
According to research, the absorption rate of animal protein is higher than that of plant protein. The ideal intake of protein should be animal protein 1/4, bean protein 1/4, and the remaining 2/4 is food supply. Therefore, nutrition experts suggest that each person should consume 50-100g of poultry meat, 50g of fish and shrimp and 25-50g 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, their protein amino acid composition is close to human needs. Each person should supplement 50 grams of beans and 100 grams of milk 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 bean vegetables are incomparable with other vegetables, so each person should consume 400-500 grams per day, and the green leafy vegetables should be kept 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 take 100-200g of fresh fruit every day. This kind of food should account for 40% of the total.
The fifth category is oil, 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 the melting point of fat is higher, so it is not easy for human body to digest and absorb, so eat less animal fat and more vegetable oil.
Therefore, nutritionists suggest that the oil intake ratio of saturated fatty acids is 1/3, that of dilute unsaturated fatty acids is 65438, and that of monoethylenically unsaturated fatty acids is 65438. You should consume 1g of oil per kilogram of body weight every day, accounting for about 1.5% of the total diet.
To sum up, long-term lack of any of the above five foods will affect health. In order to maintain a balanced diet, people should not eat too much food every day, not to mention overeating during festivals. If they really match the thickness and good eating habits, their health will be more secure.
Baidu encyclopedia-dietary structure