As the saying goes, "Food is the most important thing for the people". With the progress of society, people's dietary requirements have been constantly upgraded from "eat well and eat healthier". If you want to eat healthily, you must abide by the eight principles of balanced diet in your daily diet.

1. Variety of food, reasonable collocation

Balanced dietary pattern is the basis of ensuring human nutritional needs and health to the greatest extent, and variety of food is the basic principle of balanced dietary pattern. A variety of foods should include cereals, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts. It is recommended to eat more than 12 kinds of food every day and more than 25 kinds every week. Grain-oriented is an important feature of a balanced diet. It is recommended to consume 211~311g of cereal every day, including 51 ~ 151 g of whole grains and miscellaneous beans. Potatoes 51~111g g. The daily diet should be reasonably combined and matched. In the balanced diet mode, carbohydrate energy accounts for 51%~65% of the total dietary energy, protein accounts for 11%~15%, and fat accounts for 21%~31%.

2. Balance eating and healthy weight

Weight is an important index to evaluate human nutrition and health status, and balance exercise and diet is the key to maintain a healthy weight. People of all ages should exercise every day, maintain energy balance and maintain a healthy weight. Both underweight and overweight are likely to increase the risk of diseases. It is recommended that moderate-intensity physical activity should be carried out for at least 5 days every week, with a cumulative duration of more than 1.51 minutes; Insist on daily physical activity, active physical activity is best 6111 steps a day; Pay attention to reducing sedentary time, get up every hour and move, which is beneficial.

3. Eat more fruits and vegetables, milk, whole grains and soybeans

Vegetables, fruits, milk, soybeans and their products are important components of a balanced diet, and nuts are beneficial supplements to the diet. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. Milk and soybeans are rich in calcium, high-quality protein and B vitamins, which play an important role in reducing the risk of chronic diseases. Vegetables are recommended for meals, and the intake of vegetables is not less than 311g per day, and dark vegetables should account for 1/2. It is recommended to eat fruit every day, and take in 211~351g of fresh fruit every day. Fruit juice cannot replace fresh fruit. Eat all kinds of dairy products, and the intake is equivalent to more than 311ml of liquid milk every day. Eat whole grains, bean products and nuts regularly.

4. Eating fish, poultry, eggs and lean meat in moderation

Fish, poultry, eggs and lean meat can provide high-quality protein, vitamins A and B, and some of them also contain high fat and cholesterol. At present, the consumption of livestock meat in China is high, and excessive intake is harmful to health, so it should be eaten in moderation. Animal food is preferably fish and poultry, which are relatively low in fat content and contain more unsaturated fatty acids. Eggs have complete nutrients and low fat content in lean meat. Excessive consumption of smoked and cured meat can increase the risk of some tumors and should be eaten less. It is recommended that adults consume an average of 121~211g of animal food every day, which is equivalent to eating fish twice a week or 311~511g, livestock and poultry meat 311~511g and eggs 311~351g.

5. Eat less salt and oil, and control sugar and alcohol

Most residents in China consume too much salt, cooking oil and fat, which is an important factor for the high incidence of chronic diseases such as obesity and cardiovascular and cerebrovascular diseases. Therefore, we should cultivate light eating habits, and recommend adults to consume no more than 5g of salt and 25-31g of cooking oil every day to avoid excessive intake of animal fats and saturated fatty acids. Excessive intake of added sugar can increase the risk of dental caries and overweight. It is recommended not to drink or drink less sugary drinks. It is recommended that the daily intake of sugar should not exceed 51g, and it is best to control it below 25g. Children, teenagers, pregnant women and nursing mothers should not drink alcohol. If adults drink alcohol, the amount of alcohol they drink a day should not exceed 1.5g..

6. Eat regularly and drink plenty of water.

Eating regularly is the premise of achieving a reasonable diet. Three meals a day should be arranged reasonably, with a regular and quantitative diet and no overeating. The energy provided by breakfast should account for 25-31% of the total energy, lunch for 31-41% and dinner for 31-35%. Water is an important component of human body and plays a variety of physiological functions. The balance of water intake and discharge can maintain the body's suitable hydration state and health. It is suggested that adults with low physical activity level drink 7~8 glasses of water every day, which is equivalent to 1711ml for men and 1511ml for women. Take the initiative to drink plenty of water every day. It is recommended to drink white water or tea, and do not drink or drink less sugary drinks.

7. Knowing how to cook, knowing how to choose, and knowing how to read labels

Food is the material basis for human beings to obtain nutrition and rely on for survival and development, and meals should be planned at every stage of life. Understand the nutritional characteristics of all kinds of foods, choose fresh foods with high nutrient density, and learn to choose healthier packaged foods by comparing food nutritional labels. Cooking is an important part of a reasonable diet. Learn to cook and master new tools, inherit local delicacies, make three meals a day, practice a balanced diet and enjoy nutrition and delicacies. If you eat out or choose take-away food, buy it as needed, pay attention to the appropriate amount and the combination of meat and vegetables, and put forward health demands on your own initiative.

8. Eat separately and refuse to waste

In daily food hygiene, we should first pay attention to choosing local, fresh and hygienic food and not eating wild animals. Food should be prepared separately from raw food and cooked food, and stored properly. When many people sit at the same table, they should use public chopsticks and spoons, and adopt sanitary measures such as sharing meals or sharing meals. Diligence and thrift are the cultural traditions of the Chinese nation. Everyone should respect and cherish food, and prepare meals at home and out on demand, without extravagance or waste. Start from every family, inherit a healthy lifestyle, and cultivate a civilized new style of diet. Social catering should take many measures simultaneously, advocate civilized dining methods, and promote public health and sustainable development of food system.

It seems that health begins with eating every meal well, and eating is by no means a trivial matter. Stick to the eight principles of balanced diet, and health will naturally go with you all the time!

Author: Wang Fuli