According to the book Calories and protein Intake published by the World Health Organization, a healthy adult woman needs to consume 1800 ~ 1900 calories every day, while men need 1980 ~ 2340 calories. Among them, the intake of protein should be10% ~15% of the daily calories needed by human body; The intake of carbohydrates should not be less than 55% of the daily calories needed by the human body; The intake of fat should not exceed 30% of daily calories. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should not be less than 16 grams.

Adults' daily diet should include the following four types of food:

The first category is grain. Depending on the amount of activity and digestion, each person needs about 250 ~ 600g (5~ 12 Liang) per day. Heavy manual labor may require more. Variety of cereals should be diversified, and it is advocated to eat more coarse grains and miscellaneous grains, because coarse grains and miscellaneous grains are more nutritious than flour and rice. ?

The second category is vegetables and fruits. Vegetables and fruits are rich in vitamins, minerals and cellulose, which are very important for health. An adult should eat at least 500g (1 kg) of fresh vegetables and fruits every day. ?

The third category is protein category. Tofu, beans, all kinds of meat, poultry, aquatic products and eggs are rich in protein. Adults should eat 200~300 grams (4~6 Liang) every day; Milk (milk, goat's milk, mare's milk, cheese, etc. ) is also a good nutritious drink, and it is advisable to drink 250 ~ 500ml every day. ?

The fourth category is oil, salt, sugar, etc. Cooking should be based on vegetable oil. Try to eat as little or no animal oil as possible. Each person should not exceed 20g (two porcelain spoons) of vegetable oil and 10g of salt every day, and try to eat as little sugar as possible.