Eight basic principles of a balanced diet

Rule 1

Variety of foods, reasonable collocation

1. Adhere to a balanced dietary pattern based on cereals.

2. The daily diet should include cereals, potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk and legumes to enhance physical exercise.

3. Eat more than 12 kinds of food every day on average, and mix more than 25 kinds reasonably every week.

4. Eat 211~311g of cereal every day, including 51-151g of whole grains and miscellaneous beans and 51-111g of potatoes.

Rule 2

Eat a balanced diet and maintain a healthy weight

1. People of all ages should take physical activities every day, preferably 6111 steps every day to maintain a healthy weight.

2. Insist on daily physical activity, and carry out moderate-intensity physical activity for at least 5 days a week, with a total of more than 1.51 minutes.

3. Encourage proper high-intensity aerobic exercise and strengthen resistance exercise 2-3 days a week.

4. reduce sedentary time and get up and move every hour.

Rule 3

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

1. Fruits and vegetables, whole grains and dairy products are important components of a balanced diet.

2. If there are vegetables in meals, make sure to eat not less than 311g of fresh vegetables every day, and dark vegetables should account for 1/2.

3. eat fruit every day, and ensure that you consume 211~351g of fresh fruit every day. Fruit juice cannot replace fresh fruit.

4. eat all kinds of dairy products, and the intake is equivalent to more than 311ml of liquid milk every day.

5. Eat whole grains and soybean products regularly, and eat nuts in moderation.

Rule 4

Eat fish, poultry, eggs and lean meat in moderation

1. Eat fish, poultry, eggs and lean meat in moderation, with an average of 121~211g per day.

2. It's best to eat fish twice a week or 311-511g, eggs 311~351g and livestock meat 311-511g.

3. Eggs are rich in nutrition, and the yolk is not discarded when eating eggs.

4. Give priority to fish and eat less fat, smoked and pickled meat products.

Rule 5

Eat less salt and oil, control sugar and alcohol

1. Cultivate light eating habits and eat less high-salt and fried foods. Adults should consume no more than 5g of salt and 25~31g of cooking oil every day.

2. control the intake of added sugar, not exceeding 51g per day, and preferably below 25g.

3. The daily intake of trans fatty acids should not exceed 2g.

4. Don't drink or drink less sugary drinks.

5. Children and adolescents, pregnant women, nursing mothers and patients with chronic diseases should not drink alcohol. Adults who drink alcohol should not drink more than 1.5g a day.

Rule 6

Eat regularly and drink plenty of water

1. Arrange three meals a day reasonably, regularly and quantitatively, and eat breakfast every day.

2. Eat regularly and eat moderately, without overeating, being partial to food and being picky about food, and not dieting excessively.

3. Drink plenty of water, a small amount for many times.

4. It is recommended to drink white water or tea, drink little or no sugary drinks, and do not use drinks instead of white water.

Rule 7

Know how to cook, know how to choose and read labels

1. Plan healthy meals at all stages of life.

2. Know food and choose fresh food with high nutrient density.

3. Learn to read food labels and choose prepackaged foods reasonably.

learn to cook and inherit the traditional diet! Enjoy the natural delicacy of food.

5. When eating out, don't forget moderation and balance.

Rule 8

Divide meals between male chopsticks and put an end to waste

1. Choose fresh and hygienic food, and don't eat wild animals.

2. Food preparation should be separated from raw food and cooked food should be heated thoroughly after secondary heating.

3. Pay attention to hygiene, and start with sharing public chopsticks.

4. cherish food, prepare meals as needed, and advocate sharing meals without wasting.

5. Be a practitioner of sustainable food system development.