(1) Reasonable diet:

Different kinds of food contain different nutrients. Therefore, people should eat all kinds of foods with sufficient quantity and proper proportion, and the nutrients supplied in the diet should be balanced with the functional needs, which is the so-called reasonable diet.

(2) Specific requirements:

1) The dietary structure should be balanced:

A reasonable dietary structure means that the types and quantities of various foods eaten should be appropriate and balanced with the needs of the human body.

A balanced dietary structure is:

1. Food: staple food, accounting for 40%.

B, rich in protein: lean meat, fish, poultry, eggs, etc. Meat accounts for 20%.

C vegetables and fruits: vegetarian, accounting for 30%.

D. Edible oil: condiment, accounting for 10%.

The above four foods should be properly taken into account at every meal every day.

2) The diet system should be reasonable.

According to the function and law of digestive system, food stays in the stomach for 3-5 hours, and combined with work and study time, three meals a day is more appropriate.

The ratio of three meals a day is:

A. Breakfast accounts for about 30% of the whole day;

B, lunch accounts for about 40% of the whole day;

C. Dinner accounts for about 30% of the whole day.

Scientific eating habits should be: eat well at breakfast, eat well at lunch and eat less at dinner.

Unscientific eating habits include: eating less breakfast (not eating), eating poorly at lunch, and eating full at dinner (eating heavily). Cause hypoglycemia, obesity, cardiovascular diseases and other diseases.

3) Reduce the loss of nutrients during cooking.

A, wash rice with cold water, not too often. Prevent the nutrients on the surface of rice grains from being destroyed.

B, fried food not only destroys nutrition, but also causes cancer, so eat less.

C, vegetables should be washed before cutting. Don't soak for too long, it will destroy vitamins.

D, quick fry, less vitamin loss.

4) The food should be delicious.

A reasonable diet should not only consider rich nutrition, but also make excellent (good-looking), fragrant (fragrant) and delicious dishes to promote the secretion of digestive glands and stimulate appetite.

5) Food must meet the requirements of food hygiene.

A reasonable diet should not only be nutritious, but also clean and hygienic, so as to be non-toxic and harmless and not to eat spoiled food.

This is just a benchmark, but also depends on your age, gender, fat and thin. There are seasons, and which season is the most tonic, it needs to be decided according to the specific situation.