Abstract: There are various foods for human beings. Various foods contain different nutrients, and each food can provide at least one nutrient. 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.

Grain is the main body of China's traditional diet and the main source of human energy. Cereals, including rice, flour and miscellaneous grains, mainly provide carbohydrates, protein, dietary fiber and B vitamins. Sticking to a grain-based diet is to keep the good tradition of China's diet and avoid the disadvantages of a high-energy, high-fat and low-carbohydrate diet. People should keep a proper amount of cereal intake every day, and adults should take 250g~400g every day. In addition, we should pay attention to the matching of thickness and often eat some coarse grains, miscellaneous grains and whole grains. Don't grind rice and wheat too finely to avoid the loss of vitamins, minerals and dietary fiber.

Description: Emphasize that cereals are the basic guarantee for a balanced diet. The combination of thickness and fineness is beneficial to the reasonable intake of nutrition;

There is no bad food, only unreasonable diet, the key is balance; What are the essential nutrients and food ingredients for human body? Only by diversifying food can we get more beneficial phytochemicals and how to correctly understand the glycemic index. At the same time, it also analyzes people's misunderstandings about grain nutrition, such as: the whiter rice and flour, the better; The less staple food you eat, the better. Eating carbohydrates is easy to get fat.

The reference part lists the current situation of cereal consumption of China residents; This paper introduces what is fortified food and how to treat nutritional supplements. In addition, the recent widespread "food acid-base balance theory" is discussed, and it is considered that it is harmful to exclude food and meat.

Second, eat more vegetables, fruits and potatoes.

Abstract: Fresh fruits and vegetables are an important part of human balanced diet and one of the important characteristics of traditional Chinese diet. Vegetables and fruits are low in energy and are important sources of vitamins, minerals, dietary fiber and phytochemicals. Potatoes are rich in starch, dietary fiber and various vitamins and minerals. A diet rich in vegetables, fruits and potatoes plays an important role in keeping healthy, maintaining normal intestinal function, improving immunity and reducing the risk of chronic diseases such as obesity, diabetes and hypertension. It is suggested that adults in China should eat 300g~500g of vegetables and 200g~400g of fruits every day, and pay attention to increasing the intake of potatoes.

Description: The nutritional characteristics of vegetables, fruits and potatoes were discussed respectively. This paper introduces the concept of dark vegetables, how to choose vegetables, how to cook vegetables reasonably and how to eat potatoes. It shows that dietary fiber is an essential dietary component for human body, and vegetables and fruits cannot replace each other.

What are the phytochemicals in the resource part? The relationship between vegetables and fruits and prevention of cancer, cardiovascular disease, type 2 diabetes, weight control and constipation was discussed. In addition, the nutritional components of common fruits and vegetables, fruits and vegetables rich in vitamin C, fruits and vegetables rich in carotene and fruits and vegetables rich in potassium are also listed.

Eat milk, soybeans or their products every day.

Abstract: Milk has complete nutritional components, appropriate proportion of components and easy digestion and absorption. Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of dietary calcium. Drinking more milk is good for bone health of people of all ages. It is recommended that each person drink an average of 300 ml of milk every day. If you drink too much milk or have a tendency of hyperlipidemia, overweight and obesity, you should choose low-fat and skim milk.

Soybean is rich in high-quality protein, essential fatty acids, vitamins and dietary fiber, and contains phytochemicals such as phospholipids, oligosaccharides, isoflavones and phytosterols. You should eat more soybeans and their products. It is recommended that each person consume 30g~50g soybeans or a considerable amount of bean products every day.

Description: The nutritional value of milk and dairy products and why China residents should increase their milk consumption were expounded. This paper introduces the common varieties of milk and dairy products, reminding consumers that milk-containing drinks are not equal to milk, and skim milk or low-fat milk is suitable for whom; It shows that drinking milk can promote children's growth and development, prevent osteoporosis and how much milk to drink every day is appropriate. In addition, the nutritional characteristics of soybean and its products and the basis for encouraging China people to increase the consumption of soybean and its products were introduced.

References:

This paper emphatically refutes the view that drinking milk will cause cancer, and sufficient scientific evidence shows that this view lacks scientific basis and does not conform to China's national conditions. In addition, the nutritional components of various milk and dairy products, beans and bean products are attached for easy inquiry.

Fourth, eat a proper amount of fish, poultry, eggs and lean meat.

Fish, poultry, eggs and lean meat are all animal foods, which are a good source of high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals for human beings and an important part of a balanced diet. Lean meat has high iron content and good utilization rate. Fish is generally low in fat and rich in polyunsaturated fatty acids. The fat content of poultry is also low and the unsaturated fatty acid content is high; Eggs are rich in high-quality protein with complete nutrients, which is the economic source of high-quality protein.

At present, some urban residents in China eat more animal food, especially pork. We should eat more fish and poultry and reduce the intake of pork. The average amount of animal food consumed by a considerable number of urban and rural residents is not enough, so it should be increased appropriately. Animal foods generally contain a certain amount of saturated fat and cholesterol, and excessive intake may increase the risk of cardiovascular diseases.

Description: The nutritional value of fish and other aquatic animals, poultry, eggs and egg products and livestock meat were discussed respectively. How to choose animal food, how to cook fish, poultry, eggs, lean meat and the relationship between saturated fatty acids and human health are explained.

References:

This paper lists the current consumption level of animal food in China, how to evaluate cholesterol scientifically, lists the fat content and fatty acid composition of common fish, and compares the fat content and fatty acid composition of poultry, livestock meat and eggs. The table compares the protein content of common animal foods with the cholesterol content of common animal foods.

5. Reduce the consumption of edible oil and have a light and salt-free diet.

Abstract: Fat is one of the important sources of human energy, which can provide essential fatty acids and is beneficial to the digestion and absorption of fat-soluble vitamins. However, excessive fat intake is one of the risk factors of obesity, hyperlipidemia, atherosclerosis and other chronic diseases. Excessive intake of dietary salt is closely related to the prevalence of hypertension. Excessive intake of edible oil and salt is a nutritional problem for urban and rural residents in China. Therefore, it is suggested that China residents develop the habit of light and salty diet, that is, the diet should not be too greasy or salty, and they should not eat too much animal food and fried, smoked and pickled food.

Description: This paper discusses why we should eat edible oil and its nutritional characteristics, and the basis that the daily intake of edible oil should not exceed 25g or 30g. Warn consumers to stay away from trans fatty acids and fried foods and not to eat more. It also explains why we should eat salt, the harm to health caused by eating too much salt, how much salt to eat a day is appropriate, and how to reduce salt intake in daily life.

References:

Various common edible oils in the market are listed, and the nutritional significance of hydrogenated oil and potassium salt is explained. In addition, the composition of main fatty acids in common edible oils, sodium content in common foods and potassium content in common foods are compared in the table.