Healthy eating has attracted more and more attention.
Eat at home
This is the best time to develop and maintain healthy eating habits.
Balanced plates recommended by Dietary Guidelines for China Residents.
Can help us arrange our meals reasonably.
Eat delicious and healthy.
Divide vegetables
Conducive to reasonable control of food intake.
Reduce the spread of digestive tract diseases
We can prepare such a balanced plate for each family member and put the cooked food into the plate. Food should be diversified, not less than 12 kinds per day and not less than 25 kinds per week.
We put cereal potatoes, the staple food, in this big yellow grid. The daily intake of cereal potatoes is 250-400g, of which coarse grains and miscellaneous beans account for one third, about 50- 150g, and potatoes are 50- 100g.
Vegetables are placed in this big green grid, and it is best to eat more than 5 kinds every day, with a total intake of 300-500 grams, of which fresh dark vegetables account for more than half.
Fruit is put in this small blue grid, and the daily intake is 200-350g. You can eat it for three meals or as a snack. Note that fruit juice cannot replace fresh fruit.
The last purple box contains animal food and bean products. The daily intake of animal food is 120-200g, and fish, shrimp and poultry are the best choices. The daily intake of soybeans and nuts is 25-35g. Ensure that there is palm-sized animal meat or aquatic products for each meal, and it is enough to eat an egg and a handful of beans or nuts every day. Don't be greedy.
In addition, you should drink 300g milk or eat the same amount of dairy products every day, and the daily consumption should reach 1500- 1700 ml.
All kinds of ingredients are arranged, but when cooking, we should also pay attention to using less oil, salt and sugar. It is best to prepare an oil control spoon and a salt control spoon in the kitchen, and control each person to cook no more than 25 to 30 grams of oil and no more than 6 grams of salt every day. When cooking food, we should use less frying, more cooking and stewing, and less cooking methods with more sugar such as braising, sweet and sour, and drawing.
Choose what you like from each food, mix it reasonably, and learn some cooking skills. We are our full-time dietitians, and our plates are the best nutritious plates.
Author: Li Zheng