The suitable intake range of various foods per person per day suggested by Baota is suitable for ordinary healthy adults, and should be appropriately adjusted according to the individual's age, gender, height, weight, labor intensity and season. Young people and people with high labor intensity need high energy and should eat more staple foods appropriately; People who are older and less active need less energy and can eat less staple food. The following table lists the reference intake of various foods at three energy levels.

The Balanced Dietary Pagoda suggests the reference intake of various foods in different energy diets (g/day).

Adult men engaged in light manual labor, such as office workers, can arrange their own food intake with reference to the medium energy (2400 calories) diet; Those who engage in moderate-intensity manual labor, such as locksmiths, truck drivers, ordinary farm workers, etc., can make arrangements with reference to high-energy (2800 calories) diet; Elderly people who do not participate in labor can be arranged with reference to a low-energy diet (1800 calories). Women generally eat less than men, because women have lower weight and different body composition from men. Women usually need 200 kilocalories or more less energy than men who do the same job. Generally speaking, people's food intake can be automatically adjusted. When a person's appetite is satisfied, his energy demand will also be met.

The intake of various foods recommended by the Balanced Diet Pagoda is an average and a proportion. The daily diet should include all kinds of food in the pagoda, and the proportion of all kinds of food should be basically the same as that in the diet pagoda. There is no need to eat everything according to the recommended amount of the pagoda every day in daily life. For example, cooking fish is troublesome, so there is no need to eat 50 grams of fish every day. It is feasible to eat fish 2-3 times a week, each time 150-200 grams. In fact, people who like to eat fish eat more fish, and people who like to eat chicken eat more chicken. It is important to always follow the approximate proportion of various foods on each floor of the pagoda.

(two) the same kind of exchange, the deployment of colorful meals.

People eat all kinds of food not only to get balanced nutrition, but also to make their diet more colorful to satisfy people's taste enjoyment. If people eat the same 50 grams of meat and 40 grams of beans every day, they will inevitably get tired after a long time, so there is no way to talk about reasonable nutrition. There are many kinds of food in the pagoda. Although each food is not exactly the same as another food, the nutritional components of various foods of the same kind are often similar and can be substituted for each other in diet.

The application of balanced diet pagoda should combine nutrition and delicacy, and distribute three meals a day according to the principle of similar exchange and diversity. Similar exchange means exchanging grain for grain, beans for beans and meat for meat. For example, rice can be replaced with flour or miscellaneous grains, and steamed bread can be replaced with a corresponding number of noodles, pancakes and bread. Soybean can be exchanged with a considerable number of bean products or miscellaneous beans; Lean pork can be exchanged with the same amount of chicken, duck, cow, sheep and rabbit meat; Fish can be exchanged with aquatic products such as shrimps and crabs; Milk can be interchanged with goat's milk, yogurt, milk powder or milk salad.

Diversification refers to choosing foods with diverse varieties, shapes, colors and tastes, and changing cooking methods. For example, if you eat 50 grams of beans and bean products every day, you can change dozens of eating methods by mastering various principles of similar exchange, and you can exchange them in full, that is, all of them are replaced with the same amount of soybean milk or smoked, and you can drink soybean milk today and smoke tomorrow; It can also be partially interchanged, such as soybean milk 1/3, yuba 1/3, and tofu 1/3. Drink soybean milk for breakfast, cold yuba for lunch and a bowl of hot and sour bean curd soup for dinner. Table 1, Table 2, Table 3 and Table 4 respectively list the interchange tables of several common foods for reference.

(3) Reasonably distribute the amount of food for three meals.

Residents in most areas of our country are used to eating three meals a day, and the distribution and interval of food for three meals should match the schedule and working conditions. Generally, breakfast and dinner account for 30% and lunch for 40% respectively, which can be adjusted appropriately under special circumstances. Usually, work and study are tense in the morning, and insufficient nutrition will affect the efficiency of study and work, so breakfast should be a proper meal. In addition to the staple food, breakfast should include at least one of milk, beans, eggs and meat, with appropriate vegetables or fruits.

(4) Adjust measures to local conditions and make full use of local resources.

China is a vast country with different eating habits and products. Only by adapting to local conditions and making full use of local resources can the balanced diet pagoda be effectively applied. For example, pastoral areas are rich in milk resources, and the intake of milk can be appropriately increased; Fishing areas can appropriately increase the intake of aquatic products such as fish; In rural mountainous areas, goat milk, peanuts, melon seeds, walnuts, hazelnuts and other resources can be used. In some cases, due to geographical, economic or product restrictions, similar swaps cannot be used, and beans can also temporarily replace milk and meat; Or use eggs instead of fish; When necessary, dried fruits such as peanuts, melon seeds, hazelnuts and walnuts can also be used to replace animal foods such as meat, fish and milk.

(5) Form a habit and stick to it for a long time.

The effect of diet on health is a long-term result. The application of pagoda in a balanced diet needs to form a habit from childhood and persevere in order to fully reflect its great promotion to health.

Three, all kinds of food exchange table

Table 1 grain exchange table (equivalent to100g grain)

Table 2 Bean food exchange table (bean food is equivalent to 40 grams of soybeans)