The lower limit of the recommended amount of various foods marked in the dietary pagoda is the recommended amount of energy level of 7550kJ (1800kcal), and the upper limit is the recommended amount of energy level of 10900kJ (2600kcal).
cereal
Cereals, potatoes and miscellaneous beans include wheat flour, rice, corn, sorghum and other products. Such as rice, steamed bread, pancakes, tortillas, bread, biscuits, cereal and so on. Potatoes include sweet potatoes and potatoes. , can replace some grains. Miscellaneous beans include other dried beans other than soybeans, such as adzuki beans, mung beans and kidney beans. Cereals, potatoes and miscellaneous beans are the main energy sources in the diet. The recommended amount is calculated according to the raw weight of raw materials, such as bread, Daoxiao Noodles and steamed bread, which should be converted into the same amount of flour, while rice and rice porridge should be converted into the same amount of rice.
The choice of cereals, potatoes and miscellaneous beans should be diversified and matched with thickness. Some whole grain products, other grains, miscellaneous beans and potatoes should be properly selected. The dietary fiber content of corn mixed with whole wheat flour is higher than that of refined flour by 65438 00 g and 6g respectively. Therefore, it is recommended to take 50g-65,438+000g coarse grains or whole grain products at a time. 5 -7 times a week.
vegetables
Vegetables include tender stems, leaves, cauliflower, root vegetables, fresh beans, eggplant fruits, melons and fruits, onions and garlic, as well as bacteria and algae. Dark vegetables refer to dark green, dark yellow, purple and red vegetables, which are generally rich in vitamins and phytochemicals. Therefore, among the daily recommended 300g-500g fresh vegetables, dark vegetables should account for more than half.
fruit
Fruit It is recommended to eat 200g-400g fresh fruit every day. When the supply of fresh fruit is insufficient, you can choose some pure fruit juice or low-sugar dried fruit products. Vegetables and fruits have their own advantages and can't completely replace each other.
Edible meat
Meat includes pork, beef, mutton, poultry and animal offal. It is recommended to take 50g-75g daily. At present, pork is the main meat intake of Chinese residents, but pork has a high fat content, so we should try to choose lean meat or poultry meat. Animal internal organs have certain nutritional value, but the alcohol content is high, so it is not suitable to eat too much.
aquatic product
Aquatic products Aquatic products include fish, crustaceans and mollusks. It is characterized by low fat content, rich protein and easy digestion, and it is a good source of high-quality protein. It is recommended to take 50g- 100g every day, and you can eat more if possible.
egg
Eggs include eggs, duck eggs, goose eggs, quail eggs, pigeon eggs, salted eggs and preserved eggs. Eggs have high nutritional value. The recommended daily intake is 25g-50g, which is equivalent to half to l eggs.
milk
Milk includes milk, goat's milk and horse's milk, among which milk is the most common. Dairy products include milk powder, yogurt, cheese and so on. , excluding cream and butter. The recommended amount is equivalent to 300g of liquid milk, 360g of yogurt and 45g of milk powder. Eat more if possible. Infants and young children should choose formula dairy products that meet national standards as far as possible. Milk drinkers, middle-aged and elderly people, overweight people and obese people suggest choosing skim or low-fat milk. People who are lactose intolerant can eat yogurt or low lactose milk and dairy products.
bean
Soybeans and nuts-Soybeans include soybeans, black beans and mung beans, and the common ones are tofu, soybean milk, dried tofu and thousands of pieces. It is recommended to eat 30g-50g soybeans every day. According to the measurement in protein, 40g dried bean curd is equivalent to 80g dried bean curd, 120g dried bean curd in the north, 240g dried bean curd in the south and 650g soybean milk. Nuts include peanuts, melon seeds, walnuts, almonds, sticks and so on. Because the protein of nuts is similar to that of soybeans, residents with conditions can eat 5g- 10g nuts instead of the corresponding amount of soybeans.
oil
Edible oil Edible oil includes all kinds of animal oil and vegetable oil for cooking, and vegetable oil includes peanut oil, soybean oil, rapeseed oil, sesame oil and blended oil. Animal oils include lard, butter, butter, etc. The recommended daily intake of edible oil should not exceed 25g or 30g, and animal oil should be eaten as little as possible. Edible oil should also be diversified. You should always change varieties and eat all kinds of vegetable oils.
salt
The recommended daily intake of salt for healthy adults should not exceed 6 grams. Generally, 20mL of soy sauce contains 3g of salt, 10g of yellow sauce contains salt1.5g. If the dishes need soy sauce and sauce, the amount of salt should be reduced proportionally.
The new diet pagoda adds images of water and physical activity, and emphasizes the importance of drinking enough water and increasing physical activity. Water is an important part of diet and an indispensable substance for all life. Its demand is mainly affected by age, environmental temperature, physical activity and other factors. Adults with mild climate and light physical activity should drink at least 1200mL (about 6 cups) of water every day. Under the condition of high temperature or heavy physical labor, it should be increased appropriately. Insufficient or excessive drinking water will be harmful to human health. Take the initiative to drink water, several times, and don't drink water when you feel thirsty.
At present, most adults in China lack physical activity or physical exercise, so we should change the unhealthy lifestyle of sedentary, develop the habit of exercising every day, and insist on doing more physical activities every day. It is recommended that adults do physical activities equivalent to walking more than 6000 steps every day, and if physical conditions permit, it is best to do moderate-intensity exercise for 30 minutes.