The dietary pagoda is divided into five layers, including the main types of food we should eat every day. The position and area of each floor of the diet pagoda are different, reflecting the position and proportion of various foods in the diet. At the bottom of cereal, each person should eat 250 g ~ 400 g every day; Vegetables and fruits are on the second floor, eating 300g~500g and 200 g ~ 400 g every day; Animal foods such as fish, poultry, meat and eggs are located on the third floor and should be eaten 125g~225g every day (50g~ 100g for fish and shrimp, 50g~75g for livestock and poultry, and 25g ~ 50g); For eggs); Milk and beans live together on the fourth floor. You should eat milk and dairy products and soybeans equivalent to 300g of fresh milk and products equivalent to 30 g to 50 g of dried beans every day. The top of the fifth floor is cooking oil and salt, and the daily cooking oil does not exceed 25g or 30g, and the salt does not exceed 6g. Dietary pagoda does not recommend the intake of sugar, mainly because the average amount of sugar eaten by China residents is not much, which has little impact on health. However, eating more sugar will increase the risk of dental caries, especially children and adolescents should not eat too much sugar and foods and drinks with high sugar content. The drinking problem has been explained in the Dietary Guide for China Residents.
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 strong physical labor, it should be increased appropriately. Insufficient or excessive drinking water will be harmful to human health. Drink more water, take the initiative, and don't drink water when you feel thirsty. Most adults in our country 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.
Balanced diet is the fundamental way to reasonable nutrition. It is a bright and healthy way to arrange daily diet and sports activities according to the items in Dietary Guidelines for China Residents (2007) and referring to the contents of Dietary Pagoda.