Healthy diet should be a balanced diet, that is, the nutrients provided to the human body are complete in variety, sufficient in quantity and reasonable in proportion, which can ensure the needs of various life activities. In addition, a healthy diet should also reduce the risk of chronic diseases, such as cardiovascular disease, cancer, chronic obstructive pulmonary disease and diabetes.
The Nutrition Society of China emphasized the importance of cultivating healthy eating habits in the Dietary Guide for China residents, so as to ensure good health and reduce the incidence of diseases. In this dietary guide, a balanced diet should follow the principle of 10:
1. The food is diverse, mainly cereals, and the thickness is matched;
2. Eat more vegetables, fruits and potatoes;
3. Eat milk, beans or their products every day;
4. Eat proper amount of fish, poultry, eggs and lean meat;
5. Reduce the consumption of edible oil and have a light and salt-free diet;
6. Eat too much, exercise every day and maintain a healthy weight;
7. The distribution of three meals should be reasonable, and snacks should be appropriate;
8. Drink plenty of water every day and choose drinks reasonably;
9. If you drink alcohol, you should limit it;
10. Eat fresh and hygienic food.
How to achieve a balanced diet?
In order to help you apply the principles of dietary guidelines to your daily meal time, the China residents' dietary guidelines expert committee also put forward the appropriate consumption of various foods for China residents in the form of "China residents' balanced dietary pagoda".
The pagoda of balanced diet is divided into five layers, each layer has a different area, reflecting five kinds of food and the amount of food.
Potatoes and miscellaneous beans are the main sources of dietary energy (carbohydrates provide 50~65% of the total energy), and they are also good sources of various micronutrients and dietary fiber. Each person should consume 250~400g of cereals, potatoes and miscellaneous beans every day, including 50~ 150g of whole grains (including miscellaneous beans) and 50~ 100g of fresh potatoes.
Cereals include rice, flour and miscellaneous grains, and potatoes include potatoes, sweet potatoes and cassava, which mainly provide sugar, protein, dietary fiber and B vitamins; Miscellaneous beans include other dried beans other than soybeans, such as adzuki beans, mung beans and kidney beans.
Vegetables and fruits are two foods that are encouraged to eat more in the dietary guidelines. It is suggested that no one should eat 300~500g of vegetables and 200~350g of fruits every day. Vegetables and fruits mainly provide healthy dietary fiber, minerals, vitamin C, carotene, vitamin K and phytochemicals. They each have their own advantages. Although they are on the same floor, they cannot replace each other. Eating more fruits and vegetables is also a good choice to reduce dietary energy intake.
Animal foods, such as fish, poultry, meat, eggs, etc., are recommended to be eaten in moderation in the dietary guidelines, and the daily intake should be120 ~ 200 g. Fresh animal food is a good source of high-quality protein, fat and fat-soluble vitamins.
Milk and beans encourage eating more. Milk, soybeans and nuts are good sources of protein and calcium with high nutritional density. It is recommended to consume 300g of milk and dairy products equivalent to fresh milk every day, and 25 ~ 35 g of soybean and nut products.
As cooking seasoning, oil and salt are recommended to be used as little as possible. It is recommended that adults cook no more than 25~30g of oil and consume no more than 6g of salt every day. In addition, drink at least 1500~ 1700ml (about 7~8 cups) every day under light physical activity, and increase it appropriately under high temperature or strong physical activity.
How to start my healthy diet?
Try to keep a weekly diet diary. First of all, have a general understanding of your daily diet structure and know where to improve.
Only by making a little change at a time and persisting slowly is the key to cultivating new living habits. For example, try to eat two more servings of vegetables every day. When this diet is stable, we can see if other parts can be improved, such as reducing the intake of added sugar.
Try more recipes and find your own convenient cooking methods. Carrots, for example, can be juiced, pickled, fried and baked, and each cooking method tastes different. Try them all and decide which one you like.
Finally, Xiao Pi wants to say that the effect of diet on health is a long-term result. You need to pay attention to the reasonable arrangement of three meals a day, form the habit of balanced meals, and stick to it for a long time as part of a healthy lifestyle, so that you can eat comfortably and healthily.
English original: CFYL, compiled by: blade of grass