Where do all kinds of nutrients needed by human body come from? Only through food, because food is the basic substance of diet. Whether the various food combinations in the diet are reasonable or not is related to whether we can get all kinds of nutrients needed by the body. If we don't match well, it will lead to the lack of some nutrients, which will affect our health. Therefore, the daily diet must be a "balanced diet" in order to obtain reasonable nutrition. In short, a balanced diet is a diet with proper nutrition ratio and sufficient essential nutrients. To achieve this goal, a balanced diet must meet the following conditions:

First of all, a balanced diet must consist of various foods.

In order to meet the human body's demand for various nutrients, we cannot rely on a single food. A balanced diet with sufficient quantity and proper proportion must consist of a variety of foods. In ancient China, the dietary structure of "five grains for nourishment, five livestock for benefit, five fruits for help and five dishes for filling" is still worthy of being a comprehensive and complete concept of dietary structure.

Secondly, a balanced diet must contain enough nutrients needed by the human body. In other words, through a balanced diet of three meals a day, you can get all kinds of nutrients and energy your body needs in moderation.

Finally, the proportion of nutrients contained in a balanced diet should be appropriate. There are three main balance problems.

(1) The balance of three productive nutrients in the diet, that is, the proportion of energy provided by carbohydrate, protein and fat to the total energy in a day should be appropriate. According to the dietary structure of China people, carbohydrates account for 55% ~ 65%, protein accounts for 12% ~ 15%, and fat accounts for 20% ~ 25%. For adults, the maximum daily energy supply ratio of fat should not exceed 30%.

(2) The energy ratio of three meals a day should be appropriate. Breakfast accounts for 25% ~ 30% of the total energy of the whole day, lunch accounts for 35% ~ 40%, and dinner accounts for 30% ~ 35%.

(3) The ratio between nutrients should be appropriate.

① To balance the amino acid composition of protein in diet, it is necessary not only to contain 8 kinds of essential amino acids, but also to have a reasonable proportion among them. In a balanced diet and cereal, a certain amount of soybean food (rich in lysine) and animal food (rich in methionine) should be ingested at the same time, so that the amino acid composition of protein is closer to human protein and the nutritional value of food protein can be improved.

② The proportion of calcium and phosphorus and the proportion of trace elements should be balanced. The ratio of calcium to phosphorus is 1: 1.5 ~ 2 for adults and 1: 1 for infants. The proportion of trace elements copper, iron and zinc should be appropriate, otherwise it will affect its absorption and utilization.

(3) The proportion of various vitamins should also be appropriate. There are complex relationships among various vitamins, such as thiamine and riboflavin, which can help the synthesis of vitamin C. Thiamine deficiency will affect the utilization of riboflavin; Riboflavin deficiency in the body can also cause the decrease of thiamine content in the body. All these show that it is very important to keep the proper proportion of various vitamins.

In addition to the various balances mentioned above, there are many complicated relationships between nutrients. As long as we can ensure a reasonable intake, we can basically meet the requirements of a balanced diet.

In order to guide the broad masses of our country to have a reasonable diet, the Nutrition Society of China has formulated the Dietary Guide for China Residents, which is based on the principles of nutrition and combined with the national conditions to guide the broad masses to have a balanced diet, so as to achieve reasonable nutrition and promote health, and has universal guiding significance. At the same time, in order to help the public use the China Residents' Dietary Guide in their daily lives and make the guide more intuitive, the China Residents' Balanced Dietary Pagoda was formulated. In the form of pagoda, according to the intake of various foods, the specific types and corresponding quantities of foods are put forward. These quantities are formulated according to the standards of adults, and there are specific instructions for people with different physiological conditions.

(1) Dietary Guidelines for China Residents

1. Food is diverse, mainly cereals.

Human food is varied. The nutrients contained in various foods are not exactly the same. Except breast milk, no natural food can provide all the nutrients needed by the human body. A balanced diet must consist of a variety of foods in order to meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion. Therefore, people should be encouraged to eat a wide range of foods.

Various foods should include the following five categories:

The first category is cereals and potatoes: cereals include rice, flour and miscellaneous grains, and potatoes include potatoes, sweet potatoes and cassava, which mainly provide carbohydrates, protein, dietary fiber and B vitamins.

The second category is animal food: including meat, poultry, fish, milk, eggs and so on. , which mainly provides protein, fat, minerals, vitamins A and B.

The third category is beans and their products: including soybeans and other dried beans, which mainly provide protein, fat, dietary fiber, minerals and B vitamins.

The fourth category is vegetables and fruits, including fresh beans, roots, leafy vegetables and eggplant fruits, which mainly provide dietary fiber, minerals, vitamin C and carotene.

The fifth category is pure energy food: including animal and vegetable oil, starch, edible sugar, alcohol and so on, which mainly provide energy. Vegetable oil can also provide vitamin E and essential fatty acids.

Cereals are the main part of China's traditional diet. With the development of economy and the improvement of living standards, people tend to eat more animal food. In some wealthy families, the consumption of animal food has exceeded the consumption of cereal. This "westernized" or "affluent" diet provides too much energy and fat, while the dietary fiber is too low, which is not conducive to the prevention of some chronic diseases. The idea of giving priority to cereal is to remind people to keep the good tradition of China's diet and avoid the disadvantages of developed countries' diet.

In addition, we should pay attention to the matching of thickness and often eat some coarse grains. Don't grind the rice and wheat too fine, or the grain will? Most nutrients and dietary fiber contained in laying hens are lost to bran.

2. Eat more vegetables, fruits and potatoes.

Vegetables and fruits are rich in vitamins, minerals and dietary fiber. There are many kinds of vegetables, such as leaves, stems, flower moss, eggplant, fresh beans, edible fungi and so on. Different varieties contain different nutrients, and even differ greatly. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and common fruits. They are the main or important sources of carotene, vitamin B2, vitamin C, folic acid, minerals (calcium, phosphorus, potassium, magnesium and iron), dietary fiber and natural antioxidants. Wild fruits developed in China in recent years, such as kiwi fruit, Rosa roxburghii, Hippophae rhamnoides and blackcurrant, are also rich sources of vitamin C and carotene.

The contents of vitamins and trace elements in some fruits are not as good as those in fresh vegetables, but the contents of glucose, fructose, citric acid, malic acid, pectin and other substances in fruits are richer than those in vegetables. Red and yellow fruits, such as fresh dates, oranges, persimmons and apricots, are rich sources of vitamin C and carotene.

Potatoes are rich in starch, dietary fiber, vitamins and minerals. China residents have eaten less potatoes in recent years 10, so they should be encouraged to eat more potatoes.

A diet rich in vegetables, fruits and potatoes plays a very important role in maintaining cardiovascular health, enhancing disease resistance, reducing the risk of dry eye in children and preventing some cancers.

3. Eat milk, beans or their products.

Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of natural calcium. The dietary calcium provided by China residents is generally low, reaching only about half of the recommended amount on average. There are also many babies suffering from rickets in China, which may be related to dietary calcium deficiency. A large number of studies show that calcium supplementation in children and adolescents can improve their bone density, thus delaying their age of osteoporosis; Supplementing calcium to the elderly may also slow down the rate of bone loss. Therefore, we should vigorously develop the production and consumption of milk. Beans are traditional foods in China, which are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. In order to increase the intake of meat in protein and prevent the adverse effects of excessive consumption of meat in cities, we should vigorously promote the production and consumption of beans, especially soybeans and their products.

4. Eat fish, poultry, eggs and lean meat frequently, and eat less fat and meat oil.

Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals. The amino acid composition of animal protein is more suitable for human needs, and the lysine content is higher, which is beneficial to supplement the deficiency of lysine in plant protein. Iron in meat is well utilized, and unsaturated fatty acids contained in fish, especially marine fish, can reduce blood lipid and prevent thrombosis. Animal liver is rich in vitamin A, vitamin B 12, folic acid and so on. However, some organs, such as brain and kidney, have high cholesterol content, which is unfavorable for preventing cardiovascular diseases. The average amount of animal food consumed by a considerable number of cities and most rural residents in China is not enough, so the intake should be increased appropriately. However, residents in some big cities eat too much animal food and not enough cereals and vegetables, which is not good for their health.

Fat and meat oil are high-energy and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less. At present, pork is still the main meat of our people, and its fat content is high, so we should develop lean pigs. Chicken, fish, rabbit meat, beef and other animal foods have high protein content and low fat content, and the energy produced is much lower than that of pork. We should strongly advocate eating these foods and appropriately reduce the proportion of pork.

5. Balance food intake and physical activity, and maintain a proper weight.

Food intake and physical activity are two main factors to control weight. Food provides human energy, while physical activity consumes energy. If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, that is, gain weight for a long time; On the contrary, if the appetite is insufficient and the labor or exercise is too large, it can cause emaciation due to lack of energy, leading to a decline in labor ability. So people need to keep a balance between food intake and energy consumption. Mental workers and people with less activity should strengthen exercise and take appropriate exercise, such as brisk walking, jogging and swimming. However, thin children should increase their intake of food and oil to maintain normal growth and development and appropriate weight. Overweight or underweight are unhealthy manifestations, which will lead to decreased resistance and susceptibility to certain diseases, such as chronic diseases of the elderly or infectious diseases of children. Regular exercise can enhance the functions of cardiovascular system and respiratory system, maintain a good physiological state, improve work efficiency, regulate appetite, strengthen bones and prevent osteoporosis.

Step 6 eat light and low-salt food

A light diet is good for health, that is, not too greasy, not too salty, not too much animal food and fried and smoked food. At present, the intake of oil by urban residents is getting higher and higher, which is not conducive to health. The salt intake of Chinese residents is too high, and the average value is more than twice that recommended by the World Health Organization. Epidemiological investigation shows that the intake of sodium is positively correlated with the incidence of hypertension, so it is not advisable to have too much salt. The World Health Organization recommends that the salt intake per person per day should not exceed 6 grams. In addition to salt, the sources of dietary sodium also include high-sodium foods such as soy sauce, pickles and monosodium glutamate, as well as processed foods containing sodium. We should form the habit of eating less salt from an early age.

7. If you drink alcohol, you should limit it.

People often drink on holidays, festivals and social occasions. High alcohol contains high energy and no other nutrients. Excessive drinking will reduce appetite and food intake, leading to multiple nutritional deficiencies, and in severe cases, alcoholic cirrhosis will occur. Excessive drinking will increase the risk of hypertension and stroke. , and will lead to an increase in accidents and violent incidents, which is extremely harmful to personal health. Alcoholism should be strictly prohibited. If you drink alcohol, you can drink a small amount of low alcohol. Teenagers should not drink alcohol.

8. Eat clean, hygienic and non-perishable food.

When purchasing food, we should choose the food with good appearance, no dirt, no impurities, no discoloration, no odor and meeting the hygiene standards, and strictly control the entry of diseases into the mouth. Pay attention to the sanitary conditions when eating, including the dining environment, tableware and the health and hygiene of the food supplier. Should group dining advocate points? System, reduce the chance of disease transmission.

(2) China residents' balanced diet pagoda and its application.

1. First, determine the amount of food per day.

Everyone's daily intake of various foods should be arranged according to his age, sex, height, weight, labor intensity and season. Young people and people with high labor intensity need high energy and should eat more staple foods appropriately; People who are older and less active need less energy and can eat less staple food. Table 2- 1 lists the reference intake of various foods at three energy levels.

Table 2- 1 Recommended reference intake of various foods with different energy diets (g/day)

Low food energy

(about 1800 calories) medium energy

(about 2400 kcal) High energy

(about 2800 kcal)

Grain 300 400 500

vegetables

Fruit 100 150 200

Meat and poultry 50 75 100

Eggs 25 40 50

Fish and shrimp 50 50 50 50

Beans and bean products 50 50 50

Milk and dairy products 100 100 100

Grease 25 25 25

Adult men engaged in light manual labor, such as office workers, can arrange their own food intake with reference to the medium energy (2400 calories) diet; Those who engage in moderate-intensity manual labor, such as locksmiths, truck drivers, ordinary farm workers, etc., can make arrangements with reference to high-energy (2800 calories) diet; Older people who do not participate in labor can refer to low-energy (800 calories) diet arrangements. Women generally eat less than men, because women have lower weight and different body composition from men. Women usually need 200 kilocalories or more less energy than men who do the same job. Generally speaking, people's food intake can be adjusted automatically. When a person's appetite is satisfied, his demand for energy will also be satisfied.

The intake of various foods recommended by the Balanced Diet Pagoda is an average and a proportion. The daily diet should include all kinds of food in the pagoda, and the proportion of all kinds of food should be basically the same as that in the diet pagoda. There is no need to eat everything according to the recommended amount of the pagoda every day in daily life. For example, cooking fish is troublesome, so there is no need to eat 50 grams of fish every day. It is feasible to eat fish 2 ~ 3 times a week, each time 150 ~ 200 grams. In fact, people who like to eat fish eat more fish, and people who like to eat chicken eat more chicken. It is important to always follow the approximate proportion of various foods on each floor of the pagoda.

2. Pay equal attention to nutrition and taste

People eat all kinds of food not only to get balanced nutrition, but also to enrich their diet and satisfy people's taste enjoyment. If people eat the same 50 grams of meat and 40 grams of beans every day, they will inevitably get tired after a long time, so there is no way to talk about reasonable nutrition. There are many kinds of food in the pagoda. Although each food is not exactly the same as another food, the nutritional components of various foods of the same kind are often roughly similar and can be substituted for each other in the diet.

The application of balanced diet pagoda should combine nutrition and delicacy, and distribute three meals a day according to the principle of similar exchange and diversity. Similar exchanges are grain for grain, beans for beans, and meat for meat. For example, rice can be interchanged with flour and miscellaneous grains, and steamed bread can be interchanged with corresponding amounts of noodles, pancakes, bread, etc. Soybean can be exchanged with a considerable number of bean products or miscellaneous beans; Lean pork can be exchanged with the same amount of chicken, duck, cow, sheep and rabbit meat; Fish can be exchanged with aquatic products such as shrimps and crabs; Milk can be exchanged with goat milk, yogurt, milk powder or cheese.

Diversification refers to choosing foods with diverse varieties, shapes, colors and tastes, and changing cooking methods. For example, if you eat 50 grams of beans and bean products every day and master various principles of similar exchange, you can change dozens of ways to eat. You can change it all, the same amount of soybean milk, or smoke it. Drink soybean milk today and smoke tomorrow. It can also be partially interchanged, such as soybean milk 1/3, yuba 1/3, tofu 1/3, with soybean milk for breakfast, cold yuba for lunch and hot and sour bean curd soup for dinner.

3. Reasonable distribution of three meals.

Residents in most parts of our country are used to having three meals a day. The distribution and interval of the amount of food for three meals should match the working hours and working conditions. General breakfast, dinner and lunch should account for 30% and 40% respectively, and special circumstances can be adjusted appropriately. Usually, work and study are tense in the morning, and insufficient nutrition will affect the efficiency of study and work, so breakfast should be a proper meal. In addition to the staple food, breakfast should include at least one of milk, beans, eggs and meat, with an appropriate amount of vegetables or fruits.

4. Make full use of local resources according to local conditions.

China is a vast country with different eating habits and products. Only by adapting to local conditions and making full use of local resources can the balanced diet pagoda be effectively applied. For example, pastoral areas are rich in milk resources, and the intake of milk can be appropriately increased; Fishing areas can appropriately increase the intake of aquatic products such as fish; Goat milk and resources such as peanuts, melon seeds, walnuts and hazelnuts are used in rural mountainous areas. In some cases, due to geographical, economic or product constraints, beans can also be temporarily used to replace milk and meat when similar swaps cannot be adopted; Or use eggs instead of fish; When necessary, nuts such as peanuts, melon seeds, hazelnuts and walnuts can also be used to replace animal foods such as meat, fish and milk.

5. Develop a habit and stick to it for a long time.

The effect of diet on health is a long-term result. The application of balanced diet pagoda needs to form habits from childhood and persevere in order to fully reflect its great promotion to health.

(3) Similar food interchange table

Table 2-2 Grain Interchange Table (equivalent to 1 00g of rice and flour grains)1

Name and weight of food (g)

Rice, glutinous rice, millet 100 sesame seed cake 140

Fuqiang Powder and Standard Powder 100 Pancake 150

Corn flour, corn grits 100 steamed bread, and flower rolls 160

Noodles 100 Wotou 140

Noodles (Daoxiao Noodles) 120 Fresh Corn 2 (market product) 750 ~ 800

Bread 120 ~ 140 biscuits 100

1. Potatoes include sweet potatoes, potatoes and other alternative grains, and about 50 grams is equivalent to 100 grams of grain.

2. A medium-sized old and new corn, weighing about 200g.

Table 2-3 Bean Food Interchange Table (Bean food is equivalent to 40 grams of soybeans)

Name and weight of food (g)

Fresh milk 100 yogurt 100

Instant whole milk powder 13 ~ 15 cheese 12

Instant skimmed milk powder 13 ~ 15 milk tablets 25

Evaporate evaporated milk 50 and milk beverage 300.

Condensed milk (canned, sweet) 40-

Table 2-4 Milk Food Exchange Table (Milk food is equivalent to100g of fresh milk)

Name and weight of food (g)

Soybean (soybean) 40, dried bean curd and fermented bean curd 80

Yuba 35, liver tip, vegetarian chicken and vegetarian ham 80

Bean powder 40 assorted vegetables 100

Mung bean and black bean 40 tofu 120 ~ 160

40 parts of expanded soybean meal (soybean protein) and 200-240 parts of south tofu.

Broad bean (roasted) 50 lactone tofu (boxed) 280

Spiced lobster sauce, thousand pieces, shredded bean curd (oil) 60, soybean milk and sour soybean milk 600-640.

Peas, mung beans and kidney beans 65 soybean milk 640-800

Cowpea and adzuki bean 70-

Table 2-5 Meat Exchange Table (Meat food is equivalent to100g beef)

Food Name Weight (g) Food Name Weight (g) Food Name Weight (g)

Lean pork 100 lean beef 100 duck 100

Meat floss 50 sauce beef 65 sauce duck 100

Barbecued pork 80 beef jerky 45 salted duck 1 10

Sausage 85 lean mutton 100 small mud sausage 180

Sausage 160 sauce mutton 80 ribs 160 ~ 170

Egg sausage 160 rabbit meat 100 white striped chicken 150

Sausage 170 chicken 100-

Little red sausage 170 chicken wings 160-